By effective muscle building is meant at least 3 lessons per week and at the same time a balanced diet. Proper nutrition is the presence in your daily diet of a sufficient amount of animal proteins, because they are the building material for muscles. The article will address the issue of how to build shoulders at home.
The shoulders are involved in all hand movements. The shoulder muscle is called the deltoid or delta, it is divided into three zones along its fibers - front, middle (lateral) and back. The delta has the shape of a triangle and resembles the corresponding letter of the Greek alphabet. If you are at the initial stage, physical exercises with large weights are suitable for you, because the delta "loves" a good load.
How to build shoulders at home? Very simple. There are several ways - these are exercises with dumbbells, barbell or on the horizontal bar. The main exercises for increasing the strength or mass of the deltoid muscles are various presses up.
How to build shoulders with dumbbells? There are a lot of exercises on the delta with dumbbells, but I want to present the most effective set of exercises on the shoulders, which consists of only three exercises.
Exercise number 1 - Bench up sitting. During its execution, the elbows should be pulled apart, the forearms should be strictly vertical, from this position the arms with dumbbells should be straightened up. First you need to perform at least two or three approaches with a light weight for warming up, then two more approaches (8-10 times) with a maximum load. A break between sets is 2 minutes.
Exercise number 2 - Alternately lifting dumbbells in front of you. Dumbbells alternately raise to eye level and also in turn lower them. When lifting you do not need to make jerks, you need to work at the expense of the strength of the hands. Hands should be kept almost straight, elbows can be bent only a few degrees. Follow two or three sets (8-10), with a break of no more than 2 minutes.
Exercise number 3 - Layout of dumbbells to the side in a standing position. This exercise requires the arms to be extended exactly to the sides, while the dumbbells need to be lifted slightly above shoulder level. The elbows are bent several degrees, raise your hands horizontally, try to pull the little finger higher. Follow three approaches with a minimum number of repetitions.
Under this program, you need to work three to four times during the week. Do these exercises in front of the mirror to correct your technique. In order for the muscles to gain mass and become stronger, it is necessary to gradually increase the weight of the dumbbells.
How to build shoulders at home using a barbell? If you have a barbell at home, then it is just as perfect for building deltoid muscles, like dumbbells. In this case, the following exercises are recommended: a bench press from behind the head, sitting on a special bench (with emphasis for the back) and a similar bench press from the chest.
How to build shoulders at home using a horizontal bar? If you also have a horizontal bar at home, then it will become an excellent assistant, since exercises on it are the main base for the upper body. They drive several muscle groups at once. When pulling on the horizontal bar, the deltas take on the role of “auxiliary” muscles, since in addition to the shoulders, the arms and back work. For a delta, pull-ups with a direct mid-grip and partial pull-ups are effective.
Before the workout, an exercise that consists of a quick shrug is perfect for warming up these muscles.
If performed incorrectly, most delta exercises can cause serious muscle injury. The most traumatic are considered to be a standing press or a sitting bench, as well as the layout of the dumbbells to the sides. To exclude injury, it is necessary to deal with working scales, observe the correct technique and pre-warm up. Therefore, when switching to a more serious weight, the technique must be worked out.