The answer to the question : "How to build shoulders at home?"

Under effective muscle building involve not less than 3 classes per week and a balanced diet. Proper nutrition to your daily diet a sufficient amount of animal proteins, because they are the building blocks of muscles. The article will address the question of how to build shoulders at home.

The Shoulders are involved in all movements of the hands. The muscle of the shoulder is called a deltoid or a Delta, it is in the course of its fibers is divided into three zones-front, middle (lateral) and back. The Delta is triangular in shape and resembles corresponding Greek letter. If you are on initial stage, you will approach physical training with large weights, because Delta “likes” a good load.

How to build shoulders at home? Very simple. There are several ways – this exercise with dumbbells, a barbell or on the bar. Basic exercises to increase the strength or mass of deltoid muscle – various presses up.

How to build shoulders dumbbells? Exercises on the Delta, with weights a lot, but I want to present the most effective set of exercises on the shoulders, which consists of only three exercises.

Exercise # 1-Bench press sitting up. During its execution, the elbows should be diluted in the hand, the forearm should be vertically, such a position hands with dumbbells you need to straighten up. First, you need to perform a minimum of two to three sets with lighter weight to warm up, then another two approaches (8-10 times) with a maximum load. Break between sets-2 minutes.

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Exercise # 2-Alternating ponimanie dumbbells in front of you. Alternately raise the dumbbells to eye level and just turns down. When lifting don't need to do jerks have to work by force of arms. Hands should be held almost straight, the elbows can be bent only a few degrees. Perform two or three sets (8-10), while the break should not exceed 2 minutes.

Exercise No. 3 – Layout of the dumbbells to the sides in a standing position. This exercise requires dilution of the hands just to the sides, with the dumbbells need to be lifted a little above shoulder level. Keep your elbows bent a few degrees, raise the arms horizontally, pinky, try to pull higher. Perform three sets with a minimum number of iterations.

This program must be run three to four times throughout the week. Do these exercises in front of the mirror to fix his technique. In order for muscle gaining mass and becoming stronger, gradually increase the weight of dumbbells.

How to build shoulders at home using a barbell? If you have the rod, it is also perfect for building the deltoids, as dumbbell. In this case, we recommend the following exercises: bench press bar from behind the head, sitting on a special bench (focus to back) and similar chest press.

How to build shoulders at home using the horizontal bar? If you have a home, there is also a bar, and he is a great help, because exercises are the main base for the upper torso. They bring into action multiple muscle groups. When pulling on the bar of the Delta take on the role of “ancillary” the muscles because the shoulders are working the arms and back. Delta effectively pulling straight medium grip partial pull-up.

Before exercise to warm up those muscles perfect exercise is the shrug.

If improperly performed, most exercises for the Delta can lead to serious muscle injury. The most hazardous are considered bench press standing or sitting, as well as the layout of dumbbells in hand. To avoid injury, you must deal with working weights, proper technique and pre-kneaded. Therefore, the transition to more serious weight technique must fulfill.