Subscribe to new videos! Http://tinyurl.com/vlad-lytvynenko-fit
1. Anatomy of the shoulders
Shoulders are a group of muscles responsible for a large number of movements. The first level of muscle is located around the shoulder joint and is called the delta or deltoid muscle. They are what interests us the most, because they give the shoulders volume. They have three heads or a beam:
• The front head is the part of the delta on the front of the shoulder. It begins at the front of the clavicle, runs along and across and is attached to the humerus;
• middle head - the central beam located near the front head. It begins at the top of the scapula or the acromial process and is attached to the outer part of the humerus;
• posterior head - starts on the scapula of the shoulder joint, descends to the side of the arm and is attached to the upper part of the humerus.
2. Functions of deltas
Most of the time our deltas work together, just three heads. For example, with the dumbbell press up, all three beams move together synergistically. But, performing certain exercises, we can conditionally isolate one or another bundle. In particular, here are the functions that different delta heads perform:
• front - performs shoulder flexion, for example, lifting dumbbells in front of you;
• medium - carries out flexion of the shoulder and helps in its abduction, for example, dumbbell removal to the sides;
• Back - Extension of the shoulder, occurs when the humerus is behind your body, an example, the retraction of hands back in the slope.
3. Basic exercises and isolation
It should be noted right away that heavy basic exercises, such as bench presses, allow you to use the principle of load progression, which is one of the main training factors for the growth of strength and muscle mass. Of course, there are a number of exercises, such as swings with dumbbells, for example, which are much more "aiming" to bomb your deltas. The only problem is that in such exercises we will not be able to regularly and significantly add training weights and consequently without progression of the load we will not have progression in the set of strength and size of the muscles.
In addition, there is a classic rule for building a workout: starting from complex exercises in which a lot of muscles are involved and ending with "simple" exercises, in which less muscle fibers work. Many have heard that you need to start basic and end with isolating exercises. Why is it so important? Because this rule allows you to more effectively use the principle of progression of the load, because you can work with large weights and large muscle groups while "fresh." In the long run, you become faster and stronger faster. In addition, there is a direct relationship between training weights in basic and isolating exercises. With the increase in fitness, the greater the load you can overpower in the basic movement, for example, the bench press in our case, the greater the load you will be able to overcome in the insulating, for example, dumbbell dumbbells. Simply put, a bench press, standing or sitting, will allow you to increase weight in the swing, which guarantees an increase in your deltas. But the mahi with heavy weights themselves will not give you such a guarantee.
4. The dumbbells are useless?
Because delta can very easily be traumatized by virtue of its structure. The peculiarity is that delta performs very difficult work, including almost all exercises on the top of the body. And the more complex the mechanism, the easier it is to break. That's why you hear about shoulder injuries, much more often than about a trauma to the pectoral muscle, for example. If you could apply the same force to the delta as to the chest, then 100% would traumatize or overtrain it. Our delta is simply not designed for such a load. Think about how much differently directed load we can overcome at the expense of our deltas and how flexible our shoulder joints are. And then it becomes clear that the right technique is especially important during the development of these muscles.
When you do isolation exercises on your deltas, you are in great danger because of the difficult articulation of the shoulder joints. The point is that deltas do not have the same function (pull or push) as other groups. The delta is very difficult (it can pull and push) and is therefore more prone to injury. When you do a bench press or pull rod in the slope, the deltas are already actively working. In fact, they work constantly stabilizing many movements. This is their main function. If you wake them too much to load not the usual isolating load of higher orders, then you can injure yourself. It is simpler and more logical to make natural movements: presses and thrusts that are safer in the first place. And which will tire your deltas beforehand, allowing at the end of the training to "finish off" them with a "soft" isolating load, that is, mahami.
17 июн 2017
