Exercises on the deltas, which are performed in a gym, allow you to develop the muscles of the shoulder girdle, make them more prominent, wide and strong. The training and physical activity program is selected individually, depending on the expected effect and tasks.
Essence and basic principles
Delta exercises, which are performed in the gym, differ in their variety, technique, as well as sports equipment used during the approaches. Regardless of which training program was chosen for the development of the muscle fibers of the shoulder girdle, it is necessary to follow the basic principles of pumping deltas and the essence of each exercise.
All of them are detailed in the table below:
| Basic principles | The essence of the exercises performed |
| Using your own body weight | Girls who are at the initial stage of deltoid muscle development and are just mastering basic exercises need to use their own body weight. To pump the muscle fibers of the shoulder girdle, it is recommended to perform approaches on the horizontal bar and uneven bars. A training program using these sports equipment will strengthen the tendons, connective tissue of the shoulder joint and prepare the body for stronger loads in the form of dumbbells, barbells, simulators with large weights. Pumping the deltoid muscles with your own body weight makes all the contours of the shoulder girdle more attractive and aesthetic. Over time, when the deltas are more developed, exercises on the horizontal bar and uneven bars can be made more difficult by using weights. From 2 to 5 or more kg are added to their own weight in the form of barbell pancakes or dumbbells. |
| Exercising with Weights | In order to keep the deltoid muscles in optimal shape, ensuring their stable development, working weights are applied. This is the mass of a sports equipment that allows you to perform the exercise technically correctly, do 8-10 repetitions for 3 sets and prevent unnecessary fatigue of the body. Workouts with working weights are shown for girls who do not want to build up the muscle mass of the shoulder girdle, but maintain their body in good physical shape. |
| Deltas pumping with minimal burden | The use of minimum weights is recommended for overweight athletes. In this case, the task is not to increase the physical strength of the shoulder girdle and not to increase the volume of the deltas, but to make the body more attractive. During the use of minimum weights, an emphasis is placed on a large number of repetitions, due to this, the effect of drying the deltas and burning excess adipose tissue is achieved. The shoulders become more graceful and aesthetically pleasing. |
| Exercise with maximum weights | This is a set of physical exercises, during which dumbbells, barbells, kettlebells and simulators are used. The emphasis is on the highest weights, which are lifted 3-5 reps in 3 sets.The main task of this type of training program is to increase the volume of the deltoid muscles, build up physical strength and power. Exercises with maximum weights should be supervised by a trainer or partner who will be able to insure on time, prevent injury, and also point out potential errors in the technique of performing the exercise. |
| Effective use of simulators | Deltoid muscle pumping should not be based on the use of exclusively barbells, dumbbells, kettlebells, horizontal bar and parallel bars. It is necessary to actively use simulators. The best training effect is achieved when using the sports equipment "butterfly", the V-bar, which is pulled up to the chest, as well as the T-block. All these simulators can be found in any gym that positions itself as a sports facility where you can pump all muscle groups. |
| Localized load on a separate group of muscle fibers | The deltoid muscles are made up of several groups. These are the front, middle and back fibers. Together, they form a single shoulder girdle, protect the joint from injury, excessive stress, premature wear, and also take part in the work of the musculoskeletal system. To maximize the effect of pumping the deltoid muscles, during one workout, it is necessary to perform exercises on only one area. For example, pump only the front deltas. At the next workout, focus on the back of the shoulder girdle. This approach will allow you to create maximum physical activity and achieve the best result in the development of the muscles of a particular group. |
| Complex workout | In order to have a beautiful body with proportional development, an individual training program should be formed in which all parts of the body will be involved. This takes into account the principle of workout compatibility. For example, deltas are best pumped on the same day with biceps and triceps, and back muscles develop perfectly if the load on the chest is simultaneously provided. |
| Combination of cardiac stress | Athletes who are engaged in large weights, want to increase the physical mass of the deltoid muscles, or work on the relief and aesthetic appeal of the shoulder girdle, should take care of cardiac training. These are targeted loads that provide training for the cardiovascular system. They consist in the fact that 1-2 times a week a girl needs to run light jogging at a distance of at least 1.5-2 km, ride a bicycle, swim or walk. The goal of cardiac loads is to maintain the health of the heart muscle and great vessels, which experience colossal overloads at the time of lifting a barbell, dumbbells or weights. |
| Correct exercise technique | More than one exercise for the development of the deltoid muscles will not bring a positive effect if the technical emphasis is not observed during its execution. Insufficient extension of the elbow joints, lifting the bar too quickly or jerking can lead to insufficient muscle work, and in some cases even cause injury. |
| Strength development | The development of physical strength of the deltoid muscles is one of the basic principles of sports in the gym. It is necessary in order to further increase the weight and ensure the constant progress of the development of deltas. The principle of strength exercises is to use the largest weights, which are lifted 1-3 times in 3 sets. |
| Building mass | An increase in the volume and muscle mass of the deltas is possible only with the parallel development of strength. The principle of performing the exercises is similar to the above principle. Heavy weights with minimal repetitions are used.The gym uses sports equipment such as dumbbells, weights and barbells. Simulators act as an auxiliary element in the overall training program. |
| Achieving a bump effect | Most girls who go to the gym start pumping deltas and want beautiful shoulders with pronounced contours. To achieve this effect, small weights are used, but as many repetitions as possible. For example, lifting dumbbells up is performed with a weight of 3 kg. In this case, the number of repetitions is up to 20 times. The muscle fibers of the shoulder girdle are dried, isolated in the subcutaneous layer and become as prominent as possible. |
| Variety of sports equipment | In the process of pumping the deltoid muscles, all sports equipment that are in the gym and are designed for systemic training of the shoulder girdle should be involved. This will allow you to regularly perform a variety of exercises that will positively affect the development of muscle fibers. |
| Drinking plenty of fluids | Building muscle mass, physical strength, endurance of ligaments and tendons, as well as creating a beautiful contour of the shoulder girdle is impossible without the intake of a sufficient amount of fluid. During training, you must drink at least 1 liter of clean drinking water. |
| Correct breathing | A prerequisite for maintaining the health of the heart system is correct breathing during exercise. Power jerk of the bar, lifting dumbbells, kettlebells, weights on the simulator should always be accompanied by a deep breath, and the completion of the repetition - by exhaling carbon dioxide. |
Delta exercises in the gym can be performed independently, or you can use the services of a trainer or instructor. It should always be remembered that compliance with the above principles of the training process are mandatory. Otherwise, a positive result will not be achieved, aimed at strengthening the deltoid muscles.
In addition, injury or the acquisition of diseases of the musculoskeletal system and cardiovascular system is not excluded.
Indications for the beginning of use
Delta exercises in the gym are shown to be performed in the following cases:
- overweight;
- the need to strengthen the shoulder joint, tendons and ligaments;
- pathological thinness associated with a lack of muscle mass;
- sedentary and inactive lifestyle;
- too slow metabolism, which ultimately leads to the accumulation of adipose tissue;
- prevention of shoulder injuries;
- concomitant engagement in strength sports, which provide for the need to build up the physical strength of the deltoid muscles (boxing, kickboxing, freestyle or Greco-Roman wrestling, judo);
- psychological and nervous stress, which must be relieved in a gym;
- angular and ugly shoulders (regular deltoid training makes the shoulder girdle more beautiful and attractive).
It is recommended that you consult with a trainer or fitness instructor before starting your training process. The specialist will tell you which exercises are best to start pumping deltas, and will also form a basic set of physical activity.
Contraindications for use
Exercises on deltas in the gym are contraindicated for girls who have diseases or pathological conditions of internal organs and systems.
For instance:
- diabetes;
- intervertebral hernia;
- prolapse of the uterus;
- phlebeurysm;
- all types of heart diseases associated with a violation of its rhythmic activity (tachycardia, angina pectoris, bradycardia);
- previous stroke of the brain;
- inguinal hernia;
- inflammation of the bone or connective tissue of the shoulder joint;
- severe spinal injuries;
- violation of cerebral circulation;
- hemorrhoidal disease (lifting weights can provoke an exacerbation of the disease).
Pregnant girls are not advised to do deltoid exercises using heavy weights.
The permissible mass of a sports equipment should not exceed 3 kg. During your period, you should also limit lengthy and exhausting workouts.
Helpful hints
Delta exercises in the gym must be performed only in sportswear, as well as using special equipment.
To start training you will need:
- loose T-shirt, T-shirt or top;
- shorts, leggings, or sweatpants;
- sneakers, sneakers or moccasins;
- fitness gloves to avoid rubbing corns and dropsy;
- athletic belt for the prevention of injury to the lumbar back and the formation of an inguinal hernia;
- a water bottle that must hold at least 1.5 liters of liquid;
- a clean towel to remove sweat.
Before going to the gym, it is recommended to determine for yourself the purpose of training, as well as the desired result. The type of exercise, the number of approaches and the mass of sports equipment that will be used while pumping the deltoid muscles depends on this.
Main complex
Exercises on the deltas can cover all segments of these muscles at once, or create physical activity only on their individual areas. Below is a basic training complex, which is performed in a gym, and allows you to achieve effective development of the front, middle and rear deltas.
Reduction of hands on the Butterfly simulator
With the help of the simulator, pumping of the front and middle deltas is provided.
The principle of performing the exercise is as follows:
- It is necessary to sit on the seat of the simulator and press your back against its back.
- Fix the palms of the upper limbs on the handles of the sports equipment.
- Simultaneously bring both hands towards the center of the chest.
For 1 approach, you need to perform 8-10 repetitions. In total, you need to do at least 3 approaches. Weight is set individually, depending on the physical strength of the athlete, and can vary from 5 to 20 kg and more.
Raising the body on the uneven bars
This is a basic exercise that involves using your own body weight. To complete it, you need to go out with your body on the uneven bars and completely align your arms at the elbows. When inhaling, you need to bend your limbs and go down as deep as possible. On exhalation, the elbows are extended and the body takes its original position.
For 1 approach, you should do 5 to 15 repetitions. It is recommended to perform from 2 to 3 approaches. This exercise allows you to develop the back and middle deltas. As the muscles strengthen, the extra weight can be used.
Army press
An effective exercise for the back and front deltas.
It is performed in compliance with the following technique:
- Place your feet shoulder-width apart and align your back.
- Take the barbell with the gained working weight, and then with both hands bring its bar to the chin.
- On inhalation, the bar rises up and the arms are completely aligned at the elbows.
- On exhalation, the stay returns to its original position to the surface of the chest.
In total, it is recommended to perform 8 to 12 repetitions in 3 sets. The weight of a sports equipment can be 5-20 kg or more, depending on the physical development of the girl.
Breeding dumbbells to the sides
An easy exercise for the front and middle deltas.
It is performed as follows:
- The girl takes an upright position, and her legs are shoulder-width apart.
- Hands, in which the dumbbells are clenched, are simultaneously spread apart. The elbows are clenched a little at this point to relieve stress on the joints.
- On inhalation, the sports equipment is raised, and on exhalation, the arms are lowered.
For 1 approach, at least 10-13 repetitions should be performed. The optimal number of approaches is 3. At the initial stage of training, the weight of the dumbbells can be 3-5 kg. As the deltas strengthen and develop, the weight can be gradually increased.
Dumbbell abduction
This exercise is intended for localized pumping exclusively of the rear deltas.
To do muscle training correctly, you must adhere to the following technique:
- Take a dumbbell with a working weight in one hand, and find a fulcrum with the other free hand. Best of all, if it is a bench press. It is necessary to rest on it with the palm and knee of your free hand.
- The limb in which the dumbbell is located is retracted behind the back so that the load is created exclusively on the back of the shoulder.
- At the moment of inhalation, physical activity is carried out with the maximum abduction of the sports equipment.
- When you exhale, the elbow joint returns to its original position.
- After 8-12 reps are done on one arm, it is necessary to pump the rear deltas on the other shoulder.
In total, it is recommended to do 3-4 approaches. The weight of the dumbbell can be from 3 to 12 kg. During this exercise, care must be taken to keep your back as straight as possible. Failure to do so may result in back injury.
Deadlift behind the back
The exercise is performed on a simulator. The girl sits down on the bench, and then fixes her hands on a special holder handle, which is located above her head. During inhalation, it is necessary to pull the handle to the chin, and on exhalation, relax your hands and return it to its original position. At the moment of power thrust, the front and middle deltas are pumped.
The wider the arms are placed, the stronger the physical load on the muscle fibers. This exercise not only effectively develops the deltas, but also contributes to the growth of the shoulders in width. For 1 approach, you need to do from 10 to 15 repetitions. The optimal number of approaches is 3. Weight is adjusted individually, and on average is from 5 to 25 kg.
Fixing the result
To maintain the result that was achieved in the gym, the following rules must be observed:
- to give up the use of alcohol, tobacco smoking and drugs;
- to eat well, eating cereals, fish, meat, dairy products, fresh vegetables, fruits, herbs;
- avoid stressful loads and psycho-emotional stress;
- do not eat foods that contain preservatives and other chemical additives;
- exercise in the gym no more than 2-3 times a week so that the deltas are fully restored (the time interval between workouts should be at least 24-48 hours);
- drink as much water as possible daily.
Even after you stop exercising in the gym, it is recommended to do exercises every morning, do push-ups from the floor, pull up on the horizontal bar. These simple rules will keep the definition and strength of the front, middle and rear deltas.
When to expect the effect
The first positive results can be seen after 2-3 months. from the beginning of the training process. If the task was to achieve relief, then the muscles will look drier. During their tension, it will be possible to see each group of muscle fibers separately. Strength training will lead to gaining muscle mass and increasing shoulder girdle width.
Delta exercises, which are performed in the gym, allow you to develop the front, middle and back of this muscle group. Regular training ensures effective development of the shoulder girdle, making it more aesthetic and visually attractive.
Working with large weights allows you to build up muscle mass, develop physical strength of the shoulders, make them wider, and the body is enduring. In the training process, simulators, dumbbells, barbells and the athlete's own weight are used.
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