VIDEO

In bodybuilding and fitness, the deltoid muscles play a special part. Despite the fact that the muscle area belongs to small groups, it is second only to the biceps in terms of training frequency. The reason lies not only in the importance of the deltoid muscles in the anatomy but also in improving the aesthetics of the figure. Understanding the functions and features of the deltoid bands allows you to maximize the effectiveness of the training process and significantly reduce the injury risk. The deltoid muscles consist of three heads (bundles): The anterior head (anterior bundle) attaches to the humerus and is responsible for lifting the arm forward. The middle head (lateral bundle) is attached to the acromion of the scapula and allows the arm to be lifted sideways. The posterior head (posterior bundle) is attached to the scapula and allows the arm to be moved backward. The deltoid muscle covers the shoulder joint. The muscle is thick, triangular in shape, with the base up and the apex down. It consists of large muscle bundles, which fan-like converge at the apex. It starts from the clavicle and scapula and attaches to the deltoid tuberosity of the humerus. In training the deltoid muscles, it is very important to pump all three bundles equally. This will protect the shoulder joint from injuries. The deltoid muscle bundles have different functions, so you cannot work them all with just one exercise: you must include at least three movements in your workout. You must correctly select exercises for pumping the front, middle and rear bundles. Choose one exercise from each category and add them to your workouts. Shoulders should be trained no more than twice a week (once is enough for beginners), this will allow the muscles to fully recover for the next workout. Here is some basic exercises for deltoids: The army bench press or barbell/dumbbell press in standing or sitting position (middle, front). Bench press from behind the head while seated (middle, front). Chin-up or 'broach' barbell pull (middle, front). Lee Heini pulls (back, middle). Arnold press (front, middle).

Hamstring muscle training is often neglected, but for most athletes, however, it is very important because strong hamstrings help avoid many injuries. They are a group of powerful muscles that extend from the pelvis to the knee at the back of the upper leg. Their two main roles are to extend the leg (pull it back) and bend the knee, movements we use both in mountain walking or running and in everyday life. We engage and overuse them more than we realize, which creates tension and can lead to acute or chronic injuries due to overuse. For example, when you run or hike up a mountain, it may seem like you are primarily using your quadriceps, but you are also straining your hams, especially if you are overzealous or taking a big step to navigating over rocks or roots. These muscles consist of three parts: the semi-tendon muscle, the biceps femoris muscle, and the semitendinosus muscle. Together they form a large group of muscles that work at the base of the thigh. Their main function is to bend the leg at the knee joint. Before performing any strength exercises, it is important to warm up and stretch the hamstring muscles well, because the muscles are often in a contracted condition. Training It is better, to begin with, a 5-10 minutes light workout. This can be cycling, running, etc. Such workouts are good for warming up before stretching, after which you can proceed to the main workout. Training cool muscles is not a good idea. Wise advice for beginner athletes who want to train with extra weight - use a lighter load and more reps at first to gradually develop muscle strength. There are many exercises that do not directly target your hamstrings, but where they help your hamstrings, such as pull-ups, lunges, and squats. However, to develop them well, it is also important to do some isolation exercises where you focus directly on your hams. To help you on your way, we decided to list the most important exercises below. Hamstrings Compression helps relieve pain and tightness. Stretching relieves stress and helps strengthen the ligaments in the back of the knee as well as the hamstrings. Quadriceps stretching with support. This exercise will strengthen your hams instead of your quadriceps. It also improves knee mobility. Leg lift with resting on arms. Lifting one leg is aimed at pumping the glutes, as well as strengthening the hamstrings. Wall Squats. Such squats will strengthen your knees and also reduce pain if any. The exercise works all the muscles that are connected to the knees. Lunges also engage your hamstrings, glutes, inner thigh muscles, and calves. The strength of these muscles determines the strength of your knees. The stronger they are, the more tension they will absorb, thus preventing injury and pain. Exercises with a roller are a perfect way to massage and relax your muscles.

The shoulder muscles are divided into two groups. The anterior group consists of flexors: the coracohumeral, the brachialis, and the biceps brachii. The posterior group includes the extensors: the triceps brachii and ulnar. The coracohumerals start from the coracoid process of the scapula fuses with the short head of the biceps brachii and pectoralis minor and attaches to the humerus at the level of the upper edge of the brachial. The brachials start from the lower half of the anterior surface of the humerus and the intermuscular septa of the shoulder and attach to the tuberosity of the ulna and its coronal process. The biceps brachii has two heads starting on the scapula from the supra-articular tubercle (long head) and the coracoid process (short head). It attaches to the forearm to the tuberosity of the radius and the fascia of the forearm. It belongs to the bicarticular part. Concerning the shoulder joint, the biceps of the shoulder is the flexor of the shoulder, and the elbow is the flexor and instep support of the forearm. The triceps brachii is located on the back of the shoulder, has three heads, and is a bicarticular. It participates in the movements of both the shoulder and the forearm, causing extension and adduction in the shoulder joint and extension in the elbow. The ulnar starts from the lateral epicondyle of the humerus and radial collateral ligament and the fascia; it is attached to the upper part of the posterior surface and partly to the olecranon of the ulna in its upper quarter. The function of this is to extend the forearm. The bundles of the deltoid muscle perform different functions, so it will not work to load them all with one exercise: you will have to include at least three movements in the training. All exercises are divided into three parts: for pumping the front, middle and back beams. Pick exercises from our list below and add them to your workouts. The weight is necessary so that the last repetitions in the approach are given not easily, but without compromising the technique. You can train your shoulder straps both at home and in the gym. But it is necessary to have a bar and a gantry. Weight must be chosen in such a way that in every set it was possible to raise the average 8-10 times. This is how you can increase the volume and mass. If the same goal is set - to increase the strength, to train in the face of more severe conditions. In this case, the number of repeats will be 5-8. The number of reps is 4-5. Barbell bench press. Take the shell on your chest, bring your elbows forward, tighten your abs, buttocks, legs. Squeeze the bar up, lower it back and repeat. When the bar passes your face, do not lift your chin, but squeeze it in yourself: this way the bar will go along the optimal trajectory. If the projectile remains in front of the body at the top point, and not above it, the load on the lower back increases. Therefore, try to take the barbell behind your head. Standing dumbbell press. Raise your arms with the selected weight to shoulder level, turn your palms forward with your fingers. Squeeze the dumbbells up and take them slightly behind your head, and then lower them to the starting position and repeat. Do three to five approaches 10-12 times. Seated Bent-Over Dumbbell Routing. Sit on a bench, tilt your body with a straight back, as far as flexibility allows, hold the dumbbells in your lowered hands. Without changing the position of the body, spread your arms with the taken weight on the sides to shoulder level. Slowly lower the dumbbells to the starting position and repeat.

This time we suggest paying special attention to the chest muscles. It is this zone that many athletes want to pump, but it is not so easy to do and one classic chest press is not enough. Chest muscles are one of the most complex and largest muscle groups. Therefore, competent training must be a combination of basic and isolation exercises. Only in this way, it will be possible to load the muscles at different angles. Exercises with barbells are suitable for increasing muscle mass, and with dumbbells, on blocks and training machines - for improving the form and detailed elaboration. These exercises also activate the stabilizing muscles. Imagine that the chest muscle is a rubber band that connects the shoulder, collarbone, and sternum. If you lift your arm to the side and then pull the elastic band, it will move your shoulder forward. You do this movement all the time in your normal life like when you close a door, push something away with force, or elbow your jaw. Most pectoral muscle exercises repeat this movement. The only difference is that they also use a barbell, dumbbells, or crossover slings to create extra resistance. The chest muscle has two heads: an upper head (clavicle) and a lower head. Their functions are slightly different, and this is important. In order to have a symmetrical chest, you need to pump both heads. The fibers of the clavicular head are directed upward, so you need to move the shoulder forward from the bottom to the top for additional exercise. Many people believe that the more they pump their chest, the faster their muscle mass will increase. In fact, this has a negative effect on muscle growth. The muscle gets bigger during rest when the tissues are recovering from an active workout. There are a few tips on how to properly pump your pecs and not overtrain: Exercise no more than 2 times in 7 days. In between do physical exercises on other parts of the body; Do not exercise for more than 45 minutes, as this may cause muscle size and strong growth to regress. Exercises that help you to pump the chest muscles include: push-ups. bench presses. triceps push-ups. To pump your muscles evenly, alternate your exercises. The bench press is great, but you don't have to do it in every workout, because there are other good options. Choose the weight so that the last reps in an attempt are difficult. If you find it easy and your muscles don't tire, they won't grow. Avoid flying in the clouds during the workout: concentrate on the muscle work. It really helps you to pump it better. Perform 3-5 sets of 8-12 reps. Do not use weights that are too heavy. Especially at the beginning if you do not have a good command of technique.

Push-ups, strength exercises, gymnastic elements on rings and a horizontal bar, handstand - all these exercises require strong and flexible wrists. Let’s discuss how to develop your wrist strength and do exercises without pain and discomfort. The wrist is a movable connection of the bones of the forearm and hand of a person. It is formed by the extended and concave carpal articular surface of the radius and a medially located triangular cartilaginous disc, representing a concave articular surface articulating with the convex proximal (located closer to the body) articular surface of the bones of the first row of the wrist: scaphoid, lunate and trihedral. The proximal row is connected with the exchange cyst behind the additional exchange wrist joint. The skin row is set in an arch, bent proximally and distally bent. On the long sides of the wrists of the vignutia set up the carpal canal, we will fix the flexor retinaculum. The proximal row is connected with the surfaces of the exchange brush and the distal row. In the proximal row, the dermal cyst can be surrounded by an undisclosed ruffle: for example, it is more like the fate of the unprotected midget steel, which can be easily joined from the trapezoidal and trapezoidal style. The cysts of the distal row, on the other hand, are more rigidly fastened, so that the whole row collapses at once with the pastoral cysts. Some sports require strong wrists. Wrist strength should be developed in parallel with flexibility. This will help you do exercises that require not only good grip but also joint mobility. Exercises for the wrists are also useful for people who are far from sports. Warming up and stretching the wrists can help avoid tunnel syndrome - the compression of the median nerve between the bones and tendons of the wrist. Warming up will help relieve tension and will be excellent pain prevention. The number of eight wrist cysts can be divided into two transverse rows (proximal and distal), or into three later colonies. Training Bear Crawl Lunge. Move forward by moving the right hand and the left leg with a crawling movement. Just after placing weight on the right hand and left leg, turn the sides and move the left hand and right leg forward. Keep the body pretty low and continue with crawling movements. Imagine that you are crawling beneath a low net. Half Handstand Variation. Begin with the downward-facing dog position. Walk your feet in closer to your hands. Keep your left foot on the ground, lifting onto the ball, and begin bending the knee. Lift the right leg and straighten it behind you. After taking a few hops, jump off the bent leg and lift the straight leg toward vertical. Keep flexing your lifted foot for engagement. Now, try to bring both heels to the wall. Keep breathing deeply while your head is down between your upper arms. Remember to engage your legs and reach up through your heels. Walk your legs down the wall. Then get back to the starting position with your feet on the ground. Make a deep squat and jump out. Inchworm Variation. Put your hands on the ground and your feet - on the elevated surface (a bench). Start walking your hands out, as far as you can keeping your legs straight throughout the movement. Make a pause. Walk your hands back up to the starting position.