Deltoid muscles - muscles of the shoulder girdle. If they are well developed, it makes the positive impression about the condition of shoulders of the athlete generally. Deltoid muscles include three bunches, and each of them needs to pay attention.
Exercises with the post for the average bunch of deltoid muscles
Deadlifting because of the head perfectly will be suitable for development of the middle part of the deltoid muscle. For performance of exercise sit down. Place the post on shoulders behind the head, palms look up. Having made the breath, lift the post, having straightened hands up to the end. At the end of this movement exhale. This exercise is considered one of the most effective for this muscle.
If to squeeze out the post sitting from the breast, it is possible to pump over the middle part of deltoid muscles also. For this purpose the post needs to be taken wide grip because at narrow the focus is shifted to their front part. You hold the post before yourself, palms look up. Put the post on the top part of the breast, inhale and lift the post vertically. At the end of exercise make the exhalation.
Dumbbell exercises for the average bunch of deltoid muscles
It is also possible to work with dumbbells for the average bunch of the deltoid muscle. Sit down, take dumbbells and you hold them at the level of shoulders with the palms turned forward. On the breath lift dumbbells vertically up, at the end exhale. As the option of this exercise is to carry out the raising of dumbbells each hand in turn. Standing only well prepared people carry out. One of the well-known exercises on all deltoid muscle – cultivation of hands with dumbbells in bending. Legs need to be placed and prisognut slightly in knees. To incline the case forward, and to bend the back. On the breath part dumbbells in the parties. The option of exercise is to part hands with dumbbells in the standing position. To slightly place legs, to straighten the back. On the breath to part hands with dumbbells to horizontal position. In this exercise don't use big weight, in the set there have to be 10-25 repetitions. The following exercise for average bunches is also performed with dumbbells. Become, having a little moved apart legs. Dumbbells in hands, the palm look down. On the breath raise the hand with the dumbbell forward to shoulder height. Lower, raise the second hand. It is also possible to lift the dumbbell aside in situation reclining. Lay down on the bench sideways, rise on the elbow. In the free hand the dumbbell, the palm looks down. Raise the hand to the vertical position. It is also possible to carry out raising of hands with one dumbbell forward. It becomes standing. Legs are a little placed, the back equal. The dumbbell in both hands, the palm of one hand over another. On the breath you raise the dumbbell straight arms approximately to shoulder height then slowly you lower. It is possible to lift before itself also the post, at the same time it is necessary to hold it the grip slightly more widely than shoulders. For development of the average bunch of deltoid muscles you can also use exercise machines in the gym hall. One of exercises is carried out on the exercise machine with handles. It is necessary to sit down facing the exercise machine, to undertake handles and to take away hands as much as possible back.