Regular training of the deltoid muscles increases the width of the shoulder girdle. This has a positive effect on the athlete’s appearance. Triceps, biceps, a narrow waist against the backdrop of well-developed shoulders look most advantageous.
Shoulder weight training is considered the most difficult. The shoulders consist of three bundles, and there are no exercises that evenly and simultaneously work all of them at once. This requires special attention when choosing a shoulder training program, especially for those whose deltoids are a lagging muscle group.
An increase in shoulder mass is achieved by performing isolating and basic exercises. The latter are of paramount importance. They are aimed at working out several, rather than a separate delta beam, and working out the triceps. However, unfortunately, performing basic exercises does not allow achieving uniform loads.
Beginning bodybuilders are advised to initially include only basic exercises in their training. Insulating materials should be added later. They become needed when some of the bundles begin to lag behind in development in order to “tighten up” them.
Shoulder training in the gym for mass
For beginners who have recently come to the gym, it is enough to do a couple of basic exercises. Sometimes even one is enough. Experienced athletes require much greater loads. To pump up each bundle, they must perform 2-4 isolating and 2-3 basic exercises.
The number of approaches, according to the advice of experts, should be 3-4 times, and repetitions in each 8-12. This intensity is suitable for those athletes who train to increase mass. When an athlete is working to improve strength, repetitions in approaches are reduced to a minimum of 4-6 times.
The program includes:
- Military press performed while standing.
- Dumbbell press, which is done in a sitting position.
- Pull the barbell towards the chin, holding the bar with a wide grip.
- Three variations of dumbbell swings, lifting weights while standing, bent over, in front of you.
All exercises are performed 3-4x8-12. This applies to every swing variation.
This training program is not suitable for beginners. It is designed for athletes who have been training for more than one year. Less experienced athletes should remove isolation exercises such as swings.
To prevent muscles from adapting and continuing to progress, experienced athletes periodically make changes to the training process. The greatest effect comes from forced repetitions, drop sets and supersets.
Incredible shoulders, how to pump them up - Stanislav Lindover!
Athletes went online
The coronavirus pandemic has created a new sports trend. Sports stars, having found themselves in quarantine, are contributing to the fight against the epidemic by posting videos of home workouts on social networks and participating in various challenges. The demand for some posts is comparable to the demand for recordings of competitions with the participation of these celebrities.
While world sport has been temporarily “frozen” due to the coronavirus pandemic, its stars still remain in the public eye. Now - on social networks. Home workouts (for those in strict quarantine) have managed to turn into a new trend.
While the skating rinks are not working and there is no opportunity to perfect the most difficult jumps on the ice, the confrontation between the most popular Russian figure skaters Alina Zagitova
and
Evgenia Medvedeva
continues on a different, less slippery surface.
Zagitova and Medvedeva shared video clips of home workouts almost simultaneously, and, as it turned out, both of them prefer exercises with fitness bands. Such coincidences provoked another war in the comments, and this time the fans tried to figure out whose exercises, Zagitova’s or Medvedeva’s, were more effective and which of the girls handled them better. Evgenia Medvedeva surprised her subscribers by deciding to combine business with pleasure, that is, lunges with watching the series.
The training of Alina Zagitova, who worked out her abs on a special mat and managed to do some stretching, was more conservative in this sense, and her subscribers wanted to get a free consultation. “Alina, what exercises are best to do before starting the working day? How many times a week would you recommend doing exercises for a non-athletic person? How to overcome laziness and start doing this?” - asked in the comments. Later, new leaders of Russian and world women's figure skating Alena Kostornaya, Anna Shcherbakova and Alexandra Trusova
They also decided to show their classes, but in terms of the number of views - 350 thousand - Alina Zagitova still remains the undisputed favorite of the public.
Tennis players, it seems, will have to be bored until mid-autumn, but Rafael Nadal
, who is now in his native Spain with his family, continues to actively train. On his Instagram, he published several photos of himself working out on an elliptical. “Showing you some of the exercises I do at home every day,” Nadal captioned a photo of himself bare-chested while working out his chest muscles.
Ukrainian Elina Svitolina
in self-isolation mode, as it turned out, he prefers to conduct circuit training.
Moreover, on social networks she not only publishes videos of classes, but also describes their program in detail - the number of approaches, rest time between them. In the rays of the sun, Svitolina squats, stands in a plank, and does lunges. Similar videos can be found on Instagram of Russian Anastasia Pavlyuchenkova
, who exercises with dumbbells outdoors.
Russian skiers, who definitely had a positive season this season, found it not so easy to find a place to train amid the coronavirus. Denis Spitsov
, for example, chose the fields of the Tyumen region for training.
“The season ended so quickly and absurdly, but there is still a lot of desire to compete, and the snow allows it,” he wrote on his Instagram. Sergei Ustyugov
is skiing on a frozen lake somewhere in the Khanty-Mansiysk Okrug (there is enough snow there now) and shares winter landscapes with subscribers.
Biathlon World Cup winner Dorothea Wierer
could not take such risks. The Italian stays at home with discipline and now conquers distances not on skis, but on an exercise bike. “And now I can return to my daily activities - eat and sleep,” Wierer captioned her photo from the workout.
Khabib Nurmagomedov continues to train, no matter what.
, whose seemingly failed fight with Tony Ferguson was perhaps the most anticipated event in the world of mixed martial arts, at least in the first half of the year. On Instagram, where the athlete is extremely popular, Nurmagomedov recently stated that he was working out “as usual.” And his short, thirteen-second video from a run has already collected more than 700 thousand views: “I’ve been running on this hill since I was five years old, so much time has passed, almost my whole life.”
Ekaterina Remizova
What safety precautions must be taken during training?
The risks of injury during deltoids training are high. This is due to the structure of the shoulder joint, consisting of three beams, its direct involvement when performing presses and deadlifts, as well as rotation through 180 degrees. And if the athlete does not know or ignores the safety rules, then any exercise on the delta becomes a potentially dangerous threat.
You can protect yourself by strictly following all recommendations to reduce the risk of injury:
- Every delt exercise should always begin with a high-quality and good warm-up;
- when starting a working approach, you must definitely do a warm-up set;
- do not take maximum weights and work with a reliable safety net - a partner on the last approaches;
It is not recommended to do exercises that involve movement that is unnatural for the shoulder joint. A striking example is the overhead barbell press. If there is a need for such exercises, you should work only with a limited range of motion.
Receiving the ball with one hand from below and then falling
The method is used to receive a distant ball if there is no other way to reach it.
Technique for performing the technique:
- The player lunges in the direction from which the ball is flying. In this case, the leg that is on the side of the ball is put forward.
- The hand is pulled back and prepares to receive the ball with the hand with bent fingers.
- After the blow, a fall is made into a groaning lunge. The shoulders are tucked in and a roll is made over the shoulder.
How to “bring up” deltas that are lagging behind in development?
Most athletes are predisposed to lagging deltoids. And if earlier this problem was practically insoluble, then at the present stage of development of bodybuilding a huge number of high-volume methods have been developed that make it possible to work the deltas with maximum impact. With the help of forced reps, super-sets and drop sets, athletes can literally shock the deltoid muscles, that is, force the shoulders to grow.
If an athlete resorts to high-volume training methods, he should take into account the fact that they are very depleting to the body. Therefore, it is under no circumstances possible to work according to this principle in every lesson. Neglecting this recommendation will not allow you to get any incredible effect, but overtraining will guarantee it. The program presented below is optimally repeated twice a month, but not more often.
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Shocking training for deltoids with drop sets and supersets
Requires a preliminary warm-up, which takes at least ten minutes. It consists of working with small weights, rotating the body and arms, as well as other warm-up movements.
When the warm-up part is completed, move on to the main part:
Block one
- Standing barbell press (2 warm-up + 3 working sets of 10 reps);
- Wide-grip barbell rows to the chin (2 warm-up + 3 working sets of 10 reps).
After completing these exercises, they move on to supersets aimed at working the rear and anterior deltas.
Block two
- Seated dumbbell press + bent over dumbbell swing (3 supersets of 8-10 repetitions in each approach) – rest between supersets no more than two minutes, and a pause between sets no more than 20 seconds. Also add a few minutes of rest before drop sets.
These exercises pretty much exhaust the rear and front deltoids. To completely complete the work on the shoulders, all that remains is to work on the middle ones, which drop sets allow you to do.
Block three
- Standing dumbbell lateral raises (3 regular dropsets with the weights dropped by 50% in the second approach, 10 reps in each dropset series).
Drop sets are done according to the following scheme: first, they take dumbbells of the athlete’s usual working weight, and after 10 repetitions they immediately switch to weights that are 2 times lighter in weight, performing the same number of repetitions.
With this training program, it is guaranteed that the deltoid muscles will receive a powerful impetus for further growth. Shock training should not be performed in conjunction with exercises for other muscle groups, since the load on the nervous system is already very high. If the exercise is not completely exhausting, then it is permissible to add 2 repetitions or do several approaches to one of the exercises.
Receiving the ball from below with both hands
Reception of the ball from below occurs when it flies so low that it cannot be received with the top gear.
The technique of receiving the ball with two hands is performed as follows:
- The volleyball player moves to the place where the ball is received, squatting on one knee and putting the other leg forward to brake. The body weight is transferred forward to the standing leg. The arms are directed parallel to the floor and the hands are closed, the thumbs are pressed tightly against each other.
- The ball is received by moving the closed hands forward and upward, squatting under the ball. The ball is taken with the base of the thumbs, closer to the wrist joint. The elbows should be straight.
It is difficult to achieve the same accuracy of passing as when passing the ball over the top, but its flight range is higher.
