1: Before you train deltoid muscles, please make clear their structure. The deltoid consists of three bundles: anterior, middle and posterior. When practicing shoulders, you can't just practice a bunch. Don't concentrate on the front and side. Different exercises of the back shoulder. 2. Dumbbell push and side lift are the key contents of training, and shoulder training begins with two movements: partial push and dumbbell side lift. The push stimulates all the deltoid muscles, making them bigger and forming broad shoulders. Dumbbell lateral lifting can increase the width of shoulders and enhance the visual effect. Wide shoulders and thin waist, the upper body can form a beautiful "V" shape. 3. Using pyramid training rules will stimulate the lateral deltoid muscle bundle, and do 25 flat lifts with 30-pound dumbbells, 65,438+05 with 40 pounds, 65,438+00 with 50 pounds and 60 pounds 100. Then do it in reverse in this order until 30 kg, 25 times. Do two cycles without rest in the exercise. Rule 4: Don't ignore the trapezius and deltoid muscles. Symmetry is very important in bodybuilding training. You need to build a symmetrical physique. You can't think that one part of your body is more important than others. In deltoid training, it is required that the posterior bundle of trapezius muscle and deltoid muscle can match the anterior bundle and middle bundle of deltoid muscle. Therefore, it is recommended that you include bending over birds and rowing upright in your shoulder training program. 4. Don't ignore trapezius and deltoid. Symmetry is very important in bodybuilding training. You need to build a symmetrical physique. You can't think that one part of your body is more important than others. In deltoid training, it is required that the posterior bundle of trapezius muscle and deltoid muscle can match the anterior bundle and middle bundle of deltoid muscle. Therefore, it is recommended that you include bending over birds and rowing upright in your shoulder training program. 5. Don't neglect joints, otherwise it will lead to injury. Shoulder joint is one of the dangerous areas of training injury accidents. Even if you move in the right posture, you will be in danger of injury if the weight is too heavy. Therefore, it is essential to make two groups of warm-up suggestions 20-25 times before formal training. 6. All shoulder exercises should start with recommendations. Pressing can effectively increase the strength and volume of the front and middle bundles of deltoid muscle. I use Smith's instrument (or barbell) to do neck press, which is a good action, develop the anterior middle bundle of deltoid muscle, then lift dumbbells horizontally, bend over to fly birds, and finally row upright. 7. It is very important to resume adjustment. I often train every part twice a week. If your shoulders are strong, try to stimulate this area twice a week. If your shoulders are to develop hard, it is enough to practice deltoid once a week. 8. Focus on technical movements. Every movement should be done strictly and correctly. Please pay attention to the action instructions I do below. If you train carefully, you can practice deltoid muscle better.

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