The rolled deltoid muscles and strong shoulders, as a rule, change the man's figure to the best. With such body it isn't a shame to futbolok to put on without sleeves. It is possible to achieve result only during the careful work on itself and the body.
Instruction
1. To pump up deltoid muscles, to make shoulders strong and relief it is possible in house conditions. Duration of trainings has to be about 30 minutes. This time is enough to pump over all heads of the delta. The further training loses the meaning as the muscle is tired and loses the efficiency. The main thing that occupations were complex.
2. Dumbbells will be necessary for the raskacha of the deltoid muscle. They cost not really much and houses won't take a lot of place. The first exercise which needs to be mastered - the press sitting. It directionally on front and side bunches of the muscle, tricepses. It is necessary to be located conveniently on the shop or the chair, to take dumbbells, hands to locate at the level of ears, then to lift dumbbells vertically up. It is possible to change the grip alternately: direct, the return, neutral. Depending on it impact on any given department of the muscle will be made. It is possible to lift dumbbells serially, at first left right then.
3. One more exercise which is performed sitting. Dumbbells should be held the neutral grip, to extend the hand before itself at the same time not to bend the elbow. In such situation it is necessary to remain 3 seconds, then to repeat the same actions by other hand.
4. In bodybuilding "the press of the post costing exercise" it is used just for the swing of lobbies and average deltas. The result won't keep itself waiting, shoulders will become more volume and will take the expressive form. Legs need to be put shoulder width apart, to take the post wide grip from above. Further the post needs to be lifted at the level of the breast. It is necessary to squeeze out smoothly and exactly over the head, then to lower on breast level. During exercise it is possible to help itself the movement of the trunk and legs. The press of the post can be carried out from the sitting position. It is necessary to be located conveniently on the bench, to take the post wide grip and to get for the head. It is necessary to squeeze out over the head exactly and smoothly, then to return to the home position.
5. Will help to change the body not only the strengthened trainings, but also the healthy sports nutrition with which in the organism material for formation of muscles treats. It is necessary to include more complex carbohydrates in the diet. It can be rice, buckwheat cereal. Not less important and to eat proteinaceous food: meat, fish, eggs. All efforts won't pass in vain and will surely bring result.