Fitness Deltoides
The deltoid is the muscle of the shoulder. Its name comes from its similarity to the shape of the Greek letter Delta. It is a long-distance muscle originating from three well-differentiated parts: the clavicle, the acromium, and the spinous process of the scapula. Each of these three parts has a different function:
La anterior portion it is responsible for the shoulder lift and is the main muscle in horizontal flexion and internal rotation. The middle portion Its primary motor function is abduction and vertical extension. The posterior portion it intervenes in the horizontal extension and collaborates in the extension, abduction and external rotation.
The delts are the muscle group that is used the most in the upper part of the body in everyday life, hence it is very important to keep them in shape with good functional training. For people who spend many hours in front of a computer, well-toned delts favor good posture, which is why it is vital to avoid back pain. A good posture that, in addition to improving the physical health of the individual, will improve self-confidence.
There are endless exercises for the shoulders They can be done using machines, dumbbells, barbells, TRX, or doing push-ups. The main thing is that the muscle is fully worked, including the three insertions and the entire range of motion.
Swimming, rowing or boxing are three of the sports in which the deltoids are most involved and which sculpt the arms in a very intense way. Others like handball or volleyball require explosive deltoid work. And all of them need, therefore, a specific training for this group of muscles.
However, poor training can cause injuries and problems that instead of strengthening weaken the deltoids.
Most frequent injuries
Subacromial clamping syndrome: Symptoms are pain and loss of strength in the shoulder leading to weakening of the muscles. It is the leading cause of most rotator cuff injuries. It is produced by compression and friction suffered by the rotator cuff when lifting movements of the arm occur above the level of the neck.
Rotator cuff tendonitis: It usually affects the supraspinatus tendon and is the most common cause of shoulder pain. In most cases, it occurs after subacromial impingement syndrome. Acute tendinitis usually occurs in young people from repeated physical exertion. For its part, chronic tendinitis is usually more gradual.
Tendinitis calcificada: Calcification of the tendons has been shown to be caused by calcium crystal deposits. They can be secondary to a metabolic disorder as in the case of diabetes mellitus or a degenerative tendon process.
Rotator cuff tear: There are different types of this cuff depending on its origin and they are usually the result of trauma, especially when they occur in young people. They are very painful and prevent raising the arm. Traumatic dislocations are usually accompanied by some degree of rupture.
Recommended exercises
- Dumbbell shoulder press: using dumbbells, raise your arms to the sides of your head and bend, keeping the dumbbells always above your shoulders.
- Lateral shoulder raises: with the elbows slightly bent, raise the arms to the sides.
- Front raises: With arms stretched out in front using dumbbells.
- Military press (with bar): using a bar with the appropriate weight for the athlete, raise overhead.
- Chin row: hold a barbell with your hands joined and bring them under your chin.
- Shrug: This is about lifting your shoulders towards your ears while holding dumbbells.
- Dumbbell External Rotation: With light weight, glue your arms to the body, bend the elbow to 90 degrees, and rotate the arm as far away from the body as possible.