In the modern world, a person does not always have the opportunity to visit the gym. But if he wants to become strong, healthy and have well-developed muscles, he is quite capable of doing the necessary exercises at home. Since beginners are often interested in the question of how to build shoulders at home, the conversation in the article will focus on the development of this particular part of the body.
Indeed, beautiful shoulders make the figure not only attractive, but also more perfect. And this applies not only to men, but also to women. Together with a thin waist and beautiful hips, well-defined shoulders give the female figure grace and grace.
What are deltoids?
Modern techniques offer a variety of exercises for the shoulder girdle. Therefore, in order to choose the most optimal of them, it is necessary to understand the principle of work of this muscle group.
The basis of the shoulder girdle are the deltoid muscles. In gyms, they are often referred to simply as "deltas" or "deltoids." Well-developed, they will become an adornment of any muscle.
These muscles are responsible for all lifting weights from the bottom up. Accordingly, exercises for deltas are built on the same principle . Consider those that require sports equipment in the household — kettlebells, dumbbells, or barbells. Therefore, if you wondered how to build shoulders at home, it is advisable for you to prepare for classes in advance and get at least dumbbells from the mezzanine or in the sporting goods store.
Bench press up
The first and main exercise for pumping deltoids is a bench press. Place the barbell behind your head so that the bar is touching the back of the head. Or place dumbbells over your shoulders. Start the bench press. In this case, the body should remain even, only hands should work.
Squeezing the bar, slowly lower it down and perform at this pace 10-12 repetitions. And it is better to start classes with one approach, after one or two weeks switch to two approaches of 12 repetitions, and after a month - three. It is also worth considering that professionals do from one to five to seven approaches in one training session.
This exercise allows you to understand how to build shoulders at home - namely, their middle part. It also has a secondary effect on the triceps and trapezius muscle, which serves as a transition from the muscles of the back to the muscles of the neck. And if you press the bar not from the back of the head, but from the chest, then the front deltas will get more tension. In addition, the front parts of the deltoids are well pumped by the usual bench press.
Chin rod
There is another very effective barbell exercise. It is called "pull to the chin." You need to take the neck in the middle so that between the arms there is a distance of no more than one palm. Keep your back straight.
Start lifting the bar up along the body to the stop - to the chin, and if possible, then to the tip of the nose. This exercise builds all the deltoids and trapezius muscles, and also has a good effect on the biceps and forearms.
Dumbbell Exercises
Especially popular are exercises for the muscles of the shoulders performed with dumbbells. Stand straight with your dumbbells in straightened arms below your hips. Lift them, without bending your elbows, in front of you and slowly lower them. This exercise pumps the front head of the deltoids.
If you extend your arms to the sides from the same position, then the middle parts of the deltoid muscles will be more affected. In addition, with the help of dumbbells, it is possible to pump the back heads of deltoids quite well.
To do this, lean forward, lower your arms perpendicular to the floor down, and start wiring in different directions. You should try to do the exercise so that the shoulder blades tend to touch each other.
In this article, we examined the question of how to build shoulders at home for a beginner. These exercises will be enough to make your figure more attractive in a few months, your body to become strong, and you yourself will get a fresh charge of vigor and self-confidence.