How to build back the delta

Deltoids (delta) consist of three beams: front, middle and rear. Each of them works as a separate muscle. Responsible for the front lifting arms horizontally, middle - along the vertical. But in the back of the delta in the process of training given to somehow less of all time, even though on how they are designed, depends on the overall relief of muscle.

To pump up the rear of the delta, just as it is possible to perform any intense exercise for the muscles of the back. First of all - it swings of varying intensity using barbells or dumbbells. However, if you need to pay attention to it back deltas, stands to gain a little weight on the bar or take a dumbbell easier.

There is a traditional set of exercises that will help to pump it back delta. But do not forget that before training should be performed five to ten minute warm-up to "warm up" muscles. Not bad will happen if you make a run and also for5-10 minutes.

Proper training should start with push-ups. Accept the default position and make them at least15-20 times in one approach (total must be at least three approaches). If the first push-ups are too hard, you can reduce the number of approaches to one or two. Gradually, however, the load should be increased.

Next - exercise with a barbell. It should be lifted, lying on the bench so that his head was above the shoulders. Do not take too much load because it will have to work with it as if you shrug your shoulders.

Another exercise with a barbell - bench press from a standing position. Set the bar on his own height. Grasp it so that his hands were placed wider than shoulders, after - Remove and squeeze to arms. Inhale deeply and slowly, gently lower the bar behind your head about ear level. Altogether during a workout should do 3 sets of 10 repetitions. Gradually, the number of repetitions for one approach can be increased.

Not bad for the back of the delta and do pull-ups so that the horizontal bar was behind him. To achieve the desired effect, place the hands on the bar as far as possible. Follow pull smoothly to avoid natrudit or damage the muscles during exercise.

Tags: exercise, development, delta