Middle Delta is a unique muscular beamwhich is included in the work almost when performing any exercise on the shoulders. There is a lot of disagreements about the need to perform any individual exercises for a given beam, but one can say for sure: to train the average deltoid muscle there are both basic and insulating approaches. So that the load is correct, it is necessary to refer to the anatomy.
Anatomy and middle delta functions
According to the anatomical reference books, the deltoid muscle performs the main function of the spinal plot - responsible for the work of the blades. And at the load deltaid muscles Position directly affects shoulder Sustav.
- With the hands of the hands and the movement of the blades, the rear delta works;
- with raised - front;
- the average beam performs a binding role called.
This department most effectively running With the rear Delta, because it is closest to it. But for complete isolation, performing exercises to the middle delta, it is necessary to reduce the angle relative to the rear beam.
Basic exercise: Rods bench because of the head
The best exercises on the middle delta start with the basewhich is necessarily performed by all categories of athletes: from a beginner to a professional.
For better control of the elbows, these exercises on the middle shoulder delta are advised to perform in front of the mirror. You follow sitting positionSince with the bench press, the legs are turned on in the process, and the shoulder muscular group gets insufficient load.
Execution technique:
- Sit on the bench, spread your legs wide for reliable stop. During exercise you can not fight back.
- Escape more shoulders width, gently lift the bar above the head.
- Lower the bar behind the back until the right angle is formed in locks Susta.
- Slit barbell over your head.
Performing exercises for the middle bunch of the Delta do not do it Too get involved in weights, it can lead to injury.
On the initial stage ATTENTION It is necessary to focus the implementation technique and only after that move to gradual addition extra kilogram.
Classic insulation: Mahi with dumbbells standing
Mahami best end Training of the average shoulder delta, it will help a little stretch the average bundles. According to principle this exercise very similar to - stretches muscular fibers, and trains the muscular group as a whole.
How to pump up the average Delta with the help of Makhov:
- Stand smoothly, straighten your back. You can take in each hand on dumbbells or perform alternately, most effectiveSince it contributes to greater concentration on action.
- Make dumbbell moms to the shoulder level. Discover at the top point hand is not worth it.
- Return your hand at home. Return must be executed gradually, without jerks, and take 2 times longer than the rise.
Important! To perform such exercises to the middle bunch of the Delta, you should choose the right weight.
With too much load The athlete ceases to pay attention to the technique: jerks appear, the dumbbell may not reach the level of the shoulder, the body gradually leans forward. With such errors The exercise loses the quality of the insulating, and the load applies to the rest of the muscles.
Exercises on stretching arm muscles, including stretching front shoulder, chest, triceps and wide back muscles.
Stretching front shoulder
There are several ways to stretch the muscles in front of the shoulder.
Variations:
Put your palms on the bottom of the back.
Try to combine the elbows behind your back.
Enabled muscles:
Deltaidoid big thoracic muscle
Stretching is a training comprehensive technique that stretches the limbs of the body, muscles. His initial name"Stretching" she received due to the fact that it became practicing separately from aerobic exercises, in order to improve the body and give it flexibility.
Stretching front shoulder. Option NO2.
For this exercise for training shoulder belt You can use furniture, door opening and other stable items, as shown in the picture
Enabled muscles:
deltoid
Big thoracic muscle
Stretching chest
Enabled muscles:
Big thoracic muscle
Pectoral muscles
Stretching of breast muscles and shoulder belts using a partner
Exercises that are performed using a partner can be fairly effective. The main thing is to control the process, and say a partner when you need to stop stretching exercise.
- Get straight and hit your hands behind your back, slightly raising them.
- Your partner should stand behind you and hold hands.
- Ask a partner slightly to put your hands in the wrist area.
- Keep this position 10-30 seconds.
Enabled muscles:
Big thoracic muscle
Small thoracic muscle
Stretching triceps hands: Exercises in pictures and with video
When it comes to the muscles of the hand, it is often forgotten by a triceps training. Stretching triceps hand especially after training with weight, help get rid of or reduce delayed muscle pain syndrome.
Workout for a stretching of triceps
Enabled muscles:
Three-headed
Look at the video, how to properly stretch the triceps:
Stretching triceps is recommended to perform after the power workout, because Stretching relaxes muscles. When you do power exercise, then after the end of the muscle and remain compressed. Recovery occurs during rest. Stretching allows this time to cut to a minimum.
Stretching wide back muscles
Not sophisticated exercise on triceps stretching that can be included in any training
Variations:
you can pull one shoulder.
Enabled muscles:
Wide muscle back
Stretching the back of the shoulder
Stretching the muscles of the back shoulder will be effective in the treatment of shoulder injuries, as well as with muscle tension of the top of the back and neck, for stretching triceps.
Enabled muscles:
Rear deltoid muscle
Tight muscle
Low muscle
Large diamond muscle
Stretching the back of the shoulder. Option NO2.
Enabled muscles:
Tight muscle
Low muscle
Exercise on stretching vertex muscles
Enabled muscles:
Short muscle
Forced stretching triceps hand with partner
- The partner supports the elbow and holds the wrist with another hand.
- The hand moves towards the shoulder while the athlete does not feel a stretch.
Enabled muscles:
Three-headed muscles shoulder
Repeat as an instructor, as shown in the video:
Eat shoulders - here is the main visual trump card male Figure. How to make your shoulders wider? It would seem that the way is simple - to rock the delta. Yes, here is the problem: Delta is extremely reluctant to speak training. Council Ship Delta More often, up to three times a week, in the spirit of targeted specialization programs, it does not pass. In short, you won't take the cavalry delta. Well, how then? Moreover, questions of Uym. How to warm up to protect fragile shoulder joints? Do you need hard press? In what split mode to download the delta? What muscles to combine? Well, let's listen to our glorified champions. They really know the lot in all of this business ...
What exercises are most suitable for the workout of the Delta?
Jason Arnz: "Believe me, in the pumping Delta it all depends on the warm-up! A good warm-up can make a stunning routine routine training! Here is my scheme. You know, the biggest bunch of the Delta - the back. From him I start. I take any exercise, even though Breeding in the slope, at least inverse breeding in the simulator for the breasts. The main thing is smaller, and start. The technique is impeccable so that all the blood is gathered in the rear beam. Why a little higher weight and again make endless repetitions. Until you feel that Delta Nobuchi , have become dense and hot. Everything can now be started to serious work. In fact, the weight is small, so no fatigue, but the psyche is crushed, well, and the delta in Tonus.
Lori Weinimen: "Before training any part of the body, I usually breathe" entirely ", that is, I give myself a small aerobic load. Further, if we are talking about delta, I perform" light "lifts through the parties or pressures with dumbbells by 2.5 kg. Screw to large weights Immediately impossible. Delta is not the case. Personally, I always feel the delta. If they become hot, it means that you can take a solid weight.
Garrett Downing: "I am preparing my delta to work with the help of stretching, as well as lifts through the parties and pressures with a very modest weight. I spend all a lot of time. But here I have been taught life. At one time I was injured by the shoulder just because of neglecting warmth. "
Lee Pri: "I also start the training of the shoulder with a warm-up of the rear bundle of deltoid. I work slowly, in the" felled "style to download in the rear bundle as much blood as possible. When it is warm up, it will pull the rest - the front and medium. So That separately they do not need to kneake. After the delta is dispersed, I'm starting to the first workset. Usually this is the same exercise on the back of the deltoid. "
Key point: start with a common aerobic workout, then do workshop Sets At a very slow pace. It is best to perform the same exercises as in the main part of the workout. As for the stretching, it is not necessary to do torturing exercises that go beyond the "working" exercise amplitude.
What bunch of deltoid is of paramount importance for setting the shoulders of the athletic appearance?
Jason: "People who are not familiar in anatomy think that it is about the middle beam. In fact, the most surround bunch of the delt - rear. The more he is the more Delta herself. So, wider your shoulders. Training shoulders I always start with the back - the main thing! - parts of deltoid. Better exercise Personally, I think there are reverse breeding in the simulator for breasts. "
Lori: "I did not pay due attention to the rear of the deltoid, until I started competing. I just did not reach me how much this area is important in the visual sense. Now, by my priority exercises were breeding in blocks in the slope and inverse dilution In the simulator for breast muscles. "
Garrett: "I also consider the training of the rear bundle of the delton priority. Well, stimulate the growth of the rear of the deltoids is best, in my opinion, with the help of breeding in blocks in the slope and work in the simulator for the chest."
Lee: "My favorite exercise - breeding in the slope with dumbbells. "
Key point: Performing any of the options for breeding in the slope, lean deeply, up to the parallel with the floor. Chin lift, not a sutuent back. Raise dumbbells strictly to a wide arc side. If the work of the rear beams of deltoid is not felt, it means that you moved with weight and raise it by inertia.
"Delta often train along with the breast, but is there any point in this?
Lee: "If you combine these muscle groups into one workout, then the sequence of exercises must be constantly changing. If, for example, you first work in the chest, and then - shoulders, then you will need to start with shoulders on the next start. Elementary logic suggests that the part of the body you exercise the first, pumps out much better; it became if all the time to train the delta after the chest, then you, without knowing it, can be pretty "run".
Jason: "The novice" combined "breast training and shoulders will not hurt, but more" advanced "bodybuilders I would recommend to allocate a separate day for each of the four main muscular groups, To, from my point of view, are legs, back, chest and delta. Well, in the intervals between these days you can work with the "trial", like biceps, triceps, caviar, abdominal press. "
Lori: "I do not like to train your chest together with delta, because in both cases the leggings are used. In the process of training breasts, the delta, of course, also experience the load, as well as biceps in the course of many exercises on the back, but I personally never hoped." Qualitatively "to develop your hands due to the backrest."
Garrett: "I happened," bombed "delta after the chest, and the result was excellent. This technique has, of course, and its shortcomings: after exercises on the chest, triceps and the front bunches of deltoid are already pretty tired. And this is understandable, limits The volume and overall intensity of the training of the Delta. Therefore, I always used both tactics: sometimes "bombed" the chest and immediately moved to Delta, and in another case, they coached them separately so that they would receive their "maximum".
Key point: If you train the delta after intensive breast pumping, pick up a small weight for cereals and more solid for lifts through the parties and dilutions in the slope. And if on this day you train your breasts are not so intense, work in the bench press with an impressive weight, and in rises and dilutions - with a relatively small. In general, the training of the breast is associated with a significant burden on deltoid, and especially on their front beams. For this reason, one of the parts of the body is the breast or delta - may not be allowed to be "damaging" the load, if all the time to train them together. Therefore, it makes sense from time to time to work out each muscle separately, and then again "combine" them.
Does it be necessary to include in each training session of the Delta "Human" exercises? Is it possible, in principle, develop the delta without cave?
Lori: "Personally, I always include the animals in the Delta training program. How much is the only basic movement for deltoid muscles. As for the weight, I don't think it must be very big. And yet. The dumbbells will see me more efficiently Rods because you do not need to reject your head back or back to perform a movement with an optimal amplitude. "
Garrett: "The press is a great" massonal "exercise. I prefer to perform it with dumbbells, but I do not drink them together at the top point. I squeeze the dumbbells vertically up and also quit it vertically; in my opinion, the reduction of them at the top point harms the case - The load on the delta weakens. "
Lee: "Usually I perform the bench at every Delta training, but what is the bench, with dumbbells or a barbell, standing or sitting and with what weight, depends on what I did last week. I like everything every time done -New. "
Jason: "Until recently, I did not think the training shoulders without the" heavy "press, mainly with dumbbells. But lately I have been told that, they say, I have moved a little with the mass of the Delta. Anyway, take note: I pumped up your volumes. "
The key point: "The press is a fundamental exercise for the Delta. It is preferable to be a dumbbell. It is most safe in an anatomical sense. Many people are not suitable for the natural custody due to the natural custody of the shoulder joints. As for caresses from the chest, they are overloaded. Losant. Well, it threatens the injury to those whose loin is weakened by seating.
Do you need to train the trapezion together with delta?
Garrett: "Trapezoidal I do either with your back, or with delta, but I do the largest work on the trapezoids that day when I train my back."
Lori: "Actually, I do not pay special attention trapezoidal. It seems to me that they are not bad for me to "pump out" when performing exercises for delta. "
Jason: "The trapezias I focus on along with my back. Delta You load the press and all kinds of" lateral "movements like breeding in the slope, lifts through the parties, etc. and here the trapezoids, like other back muscles, require mainly , "traction" exercises. "
Lee: "Sometimes I train a trapeze in the" Delta Day ", and sometimes - in the" day of the back ", but it depends on what exercises I perform in this particular training. If during the training of the Delta I feel that my trapezoids received Good load, I can add a couple of three sets for the trapezes to finally "finish them." But "deliberate" training trapezoids I still leave on the "day of your back".
The key point: to some extent a trapezium work during the training of the Delta, but seriously work together with their backs.
What should be the load range so as not to overload the shoulder joint?
Jason: "10-15-repeated subsides are best for the rear and middle part of the deltoids. When you make the press, I would advise you not to fall below 5-8 repeats for Set. One exercise for each bundle you will be enough enough. Total three exercises , Each of the three sets. "
Lee: "Many begin with heavy bends and then go to dilutions and lies through the parties. Such an order of exercises they turn into a kind of ritual. However, it will be more damage from regular heavy beings than the benefit. The shoulder joint is too definite. Sooner or later injury will happen. That's why I begin at one week from hard and ending the "lateral" movement, and on the other first I perform the "lateral" movement with a lot of weight and on the "snack" - some "lightweight". When I am a relatively low weight, My delta get something like a breather, although the intensity of the training is still very high. Rises through the parties and breeding in the slope is best to perform in 8-12-repeated mode, but the benchmark (naturally, with a lot of weight) - in 6 -8-re-".
Lori: "With the shoulder injuries, there is always a solid fruit - after them are very long restored. Whether you are lying, click lying, raise the biceps or extensive your hands - the shoulders still work. It became, the development of many other parts of the body do not directly depends on the" preservation " . Repeat Range? I prefer 10-12 repetitive sets. "
Garrett: "Actually, shoulder can withstand a big load, but in this matter in no case can you carry stick. I love to work with impressive weights, but it is worth feeling something wrong, as I immediately give me reverse. In fact, what is the point of kale? "Side" movements I would advise to perform in 12-15-repeated mode, and pressures - in the range from 6 to 12 repetitions. "
Key point: Your hand can move in different directions, because the shoulder is arranged on the manner of the ball hinge, like the hip joint. But in terms of stability shoulder before hip joint Oh, how far, so you should be extremely careful. Listen to yourself. If, in the first sets, you will feel at least weak discomfort in your shoulder, immediately throw the exercise. Then reduce the weight before the warm-up and start the movement first. If you see that everything goes fine, slightly fill the load. And in no case do not train "through pain." It will be more expensive! "
Photo: Warren Goldswain / Rusmediabank.ru
Workout - the item is extremely necessary before any physical activity: be it run, aerobics, stretching, power training in gym Or work on the garden and the naud. Yes, yes, the latter - also requires preparation, so as not to injure muscles, tendons, bundles with a sharp load. Moreover, at the end of any exercise You also need to perform several special exercises on respiratory restoration.This is necessary for the most part in order to prevent the heart muscle overload. Such a situation can really occur if after intensive physical exertion to stop sharply. The exercise unit for respiratory recovery after fitness is customary to call the catch. What kind of exercises are such that will help to gently and painlessly enter into and slow down to slow down on its completion?
The following small set of exercises will suit all occasions: You can perform them and as a warm-up, and as a hitch before and after jogging, turbine, training on the simulator, etc.
Exercise 1. Stretching the muscles of the neck.
Photo N. Grishko
Stand straight. Put the legs on the width, hands on the belt. Tilt your head to the right, pull out your ear to the shoulder. Help yourself with the same hand, slightly pressing her hand on his head. Do the same, tilting the head left. Repeat 3 times in each direction.
Do not hurry and do not make sharp movements in order not to damage. After all, if with a stretching to overdo it, then the muscle does not have time to lengthen, raising new segments, and is injured. The same recommendation is relevant for all subsequent exercises.
Exercise 2. Stretching the front delta and breast muscles.
Photo N. Grishko
Stand straight, sitting in a step from the wall back to it. Right right hand feed back, position parallel to the floor, and you have a palm in the wall. Feel how the front delta and the breast muscle stretches. Secure the position. Do the same for the left hand.
Photo N. Grishko
Now the palm is located in the same way on the wall, but above the level of the shoulders and pull the delta again and breast muscle First with help right hand, then left.
Exercise 3. Stretching back.
Photo N. Grishko
Stand straight, lay legs on the width of the shoulders, lift up, right hand cover the left palm, turned outward. Left to the right. Straighten. Perform the same slope to the left. Repeat 6 times in each direction. Exercise perfectly removes discomfort in the back, which is often complaining of young mothers who have a long time to wear a baby in her arms and bend to him, as well as people whose professional activity Forced them for a long time in the sitting position (accountants, writers, seamstresses, drivers, etc.).
Exercise 4. Stretching the bark.
Photo N. Grishko
The original position is the same as in the previous exercise - stand straight, legs on the width of the shoulders, straight arms raised up, the fingers are directed into the ceiling. Bend back, beat your head, look at the fingers of the hands. Secure the position. Feel how the cor is stretched. Straighten. Repeat the exercise 6 times.
Exercise 5. Stretching the front surface of the thigh
Photo N. Grishko
Stand straight, lay legs together, hands - freely along the housing. Right legs Bend in the knee, feed it back, hip placed at right angles to the floor. Help yourself the same hand, grabbed her palm behind the foot. Pull the heel to the buttock. Secure the position. Do the same from the left foot.
Exercise 6. Stretching the back of the thigh and breast muscles
Photo N. Grishko
Straighten, legs place wider shoulders, straight hands lift up, fingers twist in the castle. , not blurring your fingers. The hull should rush into the space between the legs, and the straight hands in the ceiling. Secure the position.
Exercise 7. Stretching of the popliteal muscle.
Photo N. Grishko
Straighten, foot position together. Go back again. Hands are drawn to the fingers of the feet, and the breasts are to the knees.
As you can see, all exercises are quite simple in terms of technology and are elements of stretching. They will be great in order to prepare your body to complex trainingAnd after the completion of the main training, it will help to stretch already well-heated muscles. By the way, strong trained muscles are better than a stretch. That is, the aerobic load in combination with stretching will give the best effect than individual stretching classes, and will also help avoid injuries. And, of course, as in any case, the right positive is extremely important. psychological setting. Whatever fitness goals you in front of ourselves were not set - to lose weight, bring muscles into tone, sit on the twine - set up for their achievement, to win. Instead of the doomed "I will not succeed," proceed to training with thoughts about how you step by step approaching your dream. But in the desire for her, do not forget about the importance of the warm-up and zaminka.
Success!
The deltoid muscle connects the top of the forearm with the spatula, being between the shoulder and the clavicle. It is formed by three beams, therefore it is called a three-chapted, and externally similar to the letter "Delta", which is why it received its name. The deltoid muscle solves different tasks, such as bending, extension and pronation of the shoulder. It depends on the possibility of rotation by hand. For pains in the area of \u200b\u200bthe deltoid muscle, it is necessary to find out the root cause and to enjoy it. It may be in injury or inflammatory processes.
Why hurts deltoid muscle?
Pain in the deltoid muscle of periarticular character is usually due to the instability of the joint, which provoke the following factors:
- Stretching and overstrain of ligaments as a result of intense power training.
- Defeat of the articular bag.
- Damage to the cartilage of the articular depression.
All causes of pain in the field of deltoid muscles are divided into three groups:
- Inflammatory, degenerative or traumatic damage to muscle tendons in the form of a calcification tendinite, tendinite of muscles of rotational or double-headed muscles, tendons, etc.
- Capsuitis - common damage to the shoulder joint capsule, having a disgraining character.
- Subakromial syndrome or comprehensive damage to the periarticular system.
Diagnostics of pain in the field of delta
For accurate diagnosis, when the front or rear delta hurts, it is necessary to determine the localization of pain, find out how the syndrome began to develop and make sure that there are no specific features that muscle pain are accompanied.
The diagnosis is starting with the examination of the patient and determining the symmetry of the blades, the clavicle and the upper limbs. The muscle palpation method is examined for the presence of hypotrophic regions.
Delta is checked for possible cuts, tested to identify balance and the ratio of passive and active movements. It is also necessary to test the power of the muscle flexors and extensors. Doctors reveal important trigger points for diagnostics to confirm fibromyalgia. Finally, experts palprate the points of the root outputs in order to identify signs of radicular lesion.
To confirm the diagnosis, X-ray, ultrasound, MRI and CT may be required, as well as an electrophysiological study to determine the tone of muscle tissues.
How to treat pain in the deltoid muscle?
If after the crash or execution hurts the rear delta very much, the treatment starts with neutralization of all factors that provoke soreness: hand need to ensure complete peace. Additionally, doctors sometimes prescribe anti-inflammatory non-steroidal agents in the form of ointments, tablets and gels. They will also tell how to quickly remove pain in the Delta area.
In some cases, they resort to anesthesia using compresses from a solution of dimexide. The injections of corticosteroid drugs can be appointed and periarticular administration of such homeopathic remedieslike Zeel and Traumel.
Doctors with pain in the area of \u200b\u200bdeltoid muscles quite often prescribe physiotherapy to activate the trophic of periarticular tissues and improve the exchange processes. An additional healing effect creates massages, as well as complexes of microelements and vitamins of B. Group.
In most cases, the treatment process when the front or rear delta hurts, no longer 5 days. Sometimes it is possible to limit good holiday And adjusting the training program in order to get rid of pain in the deltoid muscle of the shoulder. Read more about whether you can read on our portal. In other cases, there may be a course of treatment with drugs for relieving pain, neutralization of inflammation and improve muscle tissue.