Your online coach: exercises for deltoid muscles

Which muscles are the most attractive for women? Of course, those muscles that form the bend of the shoulders. The notorious press can be demonstrated only in summer on the beach, and beautiful shoulders are visible in any clothes. And a considerable part in the creation of effective contours of the shoulders is made by deltoid muscles. They determine whether the shoulders are sharp or beautifully rounded. So exercises for deltoid muscles in the network are looked for regularly. Well, you found them. Let's get started.

First pick up dumbbells of such gravity that you can perform the exercise 12 times, for some you will have 3kg, for some even 5kg - it's not enough. How to pump the deltoid muscles at home? If there are dumbbells, then you can forget about the hall.

1. You need to get straight, stretch out your arms so that they lie along the trunk. In the hands of a dumbbell is a grip on top. Your hands need to be slightly bent at the elbows. Then the body should be slightly bent in the hip joints (a natural deflection is preserved in the lower back). Hands should be lifted with the palms down, until you reach the parallelism of the arms of the floor. Hold on. Put your hands down, only very slowly.

2. This exercise is similar to the previous one, the trunk should be in the same position. However, hands with dumbbells begin to move from a parallel semi position. Gently lower your hands one by one and lift them back. The main thing here is a low speed and a small amplitude, there should be no inertia.

3. With dumbbells in your hands, you need to sit gently on the edge of the bench. The dumbbells are held with a grip on top of the shoulder so that they are at the level of the lower part of the face. Raise your hands up, do not let dumbbells approach each other. Hold your hands up, lower it slowly. In the complicated version it is necessary to turn at the expense of the palm shoulder inside.

4. Slightly bend the legs in the knees, put them no wider, but not narrower than the shoulders. Dumbbells from above. Keep them in front of your hips in your divorced hands. Forearms during the whole exercise should be kept lowered. Shoulder bones in the final position should become parallel to the floor. Return to the position from which we started, it should be slow. Dumbbells should be all over the same distance. Carefully do exercises for deltoid muscles, they can be damaged due to incorrect technique.

5. Take the burden of palms inward. Dumbbells should not be too heavy. Lift your shoulders as if you were trying to reach your ears. Stop and hold, count to 50, lower your hands, return your hands down. Hands should not be bent in the elbows, and the head should not bend forward, so the technique of this exercise for deltoid muscles requires.

6. Take moderately heavy dumbbells in your arms, pull them over your head, clasping your hands inwards, at the same level of width with shoulders. Without bending arms, raise your shoulders up, again trying to reach your ears. Slow down at the highest point, return the shoulders down.

Absolutely all exercises for deltoid muscles should be done with full concentration on the process, do not be distracted by conversations or music. If you need a sound background, let there be no words in music or they will be in an unknown language. If you take too heavy dumbbells, you can damage the muscles, so try to intelligently choose the load. It is advisable to be engaged in solitude, because in the company you will inevitably try to show others how strong you are already - and you can provoke an injury. So it is ideal - to be engaged in solitude, first in front of the mirror. After a while you will understand the technique - and the muscle memory will do everything for you.

If you under the constitution badly gain weight, then you can use the geyners. However, if fast, only protein will do. Or try to get as much protein from the diet as possible. This is the basis for muscle growth.