Deltoid muscles (deltas) consist of three bunches: front, average and back. Each of these bunches works as the separate muscle, carrying out different movements. The front bunch raises hands down, average - across, and the back bunch works parting hands when the case to be in the provision of bending.
It is required to you
- Post, two dumbbells, stances, bench.
Instruction
1. Because of such alignment of forces costing basic presses and sitting which load front and average bunches, leave the back bunch without loading. There is the question: how to pump up back deltas?
2. Very few people know, but back deltas are very well loaded during the back trainings. The training of the back is carried out by means of exercises on assignment of elbows back, so, it is necessary to swing back deltas together with the back.
3. So, the first exercise: costing the post press because of the head. Establish the post on stances at height of own growth. Pick up weight so that it was possible to remove easily the post from stances and to execute the set number of repetitions. Undertake the post the grip more widely than shoulders. Remove the post from stances and squeeze out on straight arms. Fill the breast? the powerful breath - it will become the backbone support. Slowly, under control lower the post for the head on the level of ears. Lowering it there is the risk of the injury of the shoulder below. Execute 3 sets on 10 repetitions.
4. The second exercise: rises in the parties in bending sitting. Take two dumbbells of lightweight. Sit down on the edge of the bench, the foot put in parallel. Incline the case forward so that the breast touched knees. Hold dumbbells on straight arms, under hips. The powerful movement on the dispersing curves lift dumbbells in the parties, extremely highly. Slowly and under control return dumbbells to the first position. Execute 3 sets on 15 repetitions.
5. After perform the above exercises, make the necessary number of approaches of pullings up wide grip so that all you gathered 100 repetitions of pullings up.