1. Keep your elbows bent.

Whether the dumbbell is lifted forward (for the toe of deltoid) or sideways (for the toe of deltoid) from the starting position to the highest point slightly above the shoulder, be careful not to straighten the arm, but to keep the elbow bent.

Because it is easy to shrug your shoulders inadvertently when you straighten your arms-trapezius muscles lend a lot of strength in the process of shrugging. As for the angle of elbow bending, it can vary from person to person. Some fitness experts bend their elbows to nearly 90 degrees, while others just bend their elbows slightly, so that all the load can be concentrated on the deltoid muscle of the shoulder. The key point is to keep your arms slightly bent during the movement.

2. Don't use too heavy dumbbells.

There is often a big misunderstanding in deltoid training, that is, to use heavy objects and heavy dumbbells in order to "practice to exhaustion" and increase muscle mass, even if you can shout loudly and lift more than a dozen times.

Usually, at the expense of greatly lowering the standard of movement, it is often impossible to straighten the back and control the speed of dumbbells falling from the highest point, except for the large amount of power borrowed from trapezius muscles by shrugging. Too heavy dumbbells practice deltoid muscles, often the shoulders are not tired, and both sides of the neck are sour first.

Deltoid training can only be effective in a special way, so don't rush for success. Start with a small dumbbell and gradually increase the weight under the premise of ensuring the movement is in place.

3. Don't practice only one part.

Your whole body is a whole. If any part of the whole is weak, even if it is temporarily prominent, there will be bottlenecks that are difficult to break through after in-depth practice.

Smith doesn't need to practice more weight-bearing, because when he squats, his shoulders will exert their strength unconsciously.

4, the way to adjust the force

In shoulder training, it is easy to stimulate the upper trapezius muscle, which is mainly composed of flat lifting and pushing. Just lift flat, otherwise the higher you go, the more the upper trapezius muscle participates (due to the shoulder-arm rhythm).

5, shoulder stretching is necessary, even if you don't need equipment to exercise, you should always stretch yourself.

When practicing some shoulder and back movements, trapezius muscles will inevitably participate frequently even if they are consciously controlled. Over time, it is easy to practice trapezius muscle. Full stretching after exercise can completely relax the shoulder muscles, prevent the trapezius muscles from being in a state of tension and prevent the trapezius muscles from not being exercised.

The following picture shows that the trapezius muscle overtraining leads to a thick neck and is not good-looking:

Extended data

Several methods of training trapezius correctly and reasonably;

1, barbell hard pull

Nothing can use your upper back muscles more than pulling hard. This action is not only the most effective, but also can help you achieve your goal in the shortest time, and exercise a huge trapezius muscle, which is also very helpful to many other muscle groups.

This action can also train other muscles as follows: erector spinae? Spine? Erectile, lower back muscles? Lower? Back and quadriceps femoris? Quadriceps femoris, biceps femoris? Hamstring and gluteus maximus? Gluteal muscle.

2. Overhead lifting

The upper trapezius muscle and the lower trapezius muscle combined with the serratus anterior muscle have the function of rotating the scapula, which is a very important action mode in sports, and it will be exercised by various overpressure actions (dumbbell, barbell pushing shoulder and lifting forward).

Step 3 practice shrugging

Hold the handle of the instrument with both hands and try to move your shoulders in the direction of your ears. When the shoulder is lifted to the highest point, do a peak contraction and stop for a while. Then, slowly put down your shoulders, and when you put them at the lowest point, you feel that your shoulders are completely extended downward.

Note: all methods need to be moderate, don't overload your body, and Smith should practice less.