The rapid inflation of the shoulders at home
The question of "How to build shoulders at home?" always precedes motivation. It may be the desire to win the girl, or surprise your friends still consider you weak. In any case, this should really want, and then actively to act. The first step is to determine which core muscles need to increase in order to improve the elevation of the shoulder girdle.
Functions of the shoulder muscles
Consider the function of the muscles of the arms:
- Deltoid. Has a surface location, therefore, becomes palpable under the skin. Plumose structure with a wide beginning, is divided into anterior (clavicular), middle (acromial) back (shoulder) part. Actively responds to physical activity fast growth of muscle mass. With regular exercise significantly increases the width of the shoulders and improves features of the terrain.
Muscle function Delta:
- The middle part, cutting, removes his hand towards back 70 degrees.
- Anterior – flexes and rotates the shoulder inwards, lowers his hand.
- Posterior – extends the shoulder outward, forward and to the side.
To quickly pump up those muscles, you need to choose the right set of exercises. To increase the mass of the deltoid at home well, you can do collapsible dumbbells weighing 20 kg.
- Triceps large three-headed muscle of the shoulders that define the bulk of their thickness. The triceps account for two-thirds of the total muscle mass of the shoulder. Main function – extends forearm and right hand.
- Biceps beautiful biceps big muscles of the shoulders. Participate in weight lifting. Even slightly trained biceps looks spectacular.
The function of the biceps:
- Flexion of the shoulder in the shoulder joint.
- Flexion of the forearm at the elbow joint.
The bending of the arms with a dumbbell because of the head:
- To sit on a chair with a straight back.
- The load in the right hand.
- Gently straighten the arm with the weight up.
- Bend the arm at the elbow and attach the dumbbell back behind the head.
- After inhaling and holding the breath, raise the dumbbell, straining the triceps muscle.
- Bend only your elbow joint.
- Moves forearm, the upper arm stationary.
If you are interested in how to build shoulders at home, you can view a detailed video.
The push-UPS can be a good idea to build muscle triceps at home. The essence of this exercise is the same as the bench press in the gym, just the opposite. Exercise with push-UPS have a greater metabolic effect. Regular workouts allow volume to build muscle. To increase load you can use the backpack with the load or to combine with pushupsriding on the back of the child.
Don't forget to eat right. The diet should contain proteins, which are the building blocks of muscles. So meat, fish and eggs should be included in the diet trainees. Carbohydrates provide the power to perform the workouts. Eat wholegrain bread and brown rice.
In order to quickly pump up the broad shoulders at home with push-UPS with dumbbells, it is necessary to develop certain system of training. Proper exercise, the load and the optimal frequency of sessions will undoubtedly lead to the coveted result. An inflated torso and a beautiful oven will be a welcome bonus for the patience and hard work.