With regard to the training method of the middle bundle of deltoid muscle, in today's life, many men are suitable for fitness, and more are the front and rear bundles of deltoid muscle, while training the middle bundle of deltoid muscle requires separate training. To understand the training of the middle bundle of deltoid muscle, here is the training method of the middle bundle of deltoid muscle!
Methodology of deltoid muscle middle bundle training: 1 Sitting dumbbell pushing shoulder is a relatively routine action, which has a wide influence on shoulder. At the beginning of training, light weight can help us find the feeling of shoulder deltoid muscle. In the middle stage, the girth of the middle bundle of deltoid muscle can be greatly improved. In the later stage of improvement, heavy weight can make the shoulder strength and girth increase rapidly.
Target exercise site: the middle bundle of deltoid muscle, followed by the front bundle.
Action essentials:
1, sit on the flat, open your feet naturally, stabilize your body with your legs, stick your hips as close as possible to your back, tighten your waist and don't stick your back, tuck in your abdomen and hold out your chest;
Hold the bell on both sides of the head with both hands, hold the dumbbell in the middle with both hands, and lift it from both sides of the body. The included angle between the big arm and the small arm is kept at 90 degrees, and the palm is facing straight ahead. The action at this time is to prepare the posture.
2. Then inhale deeply and push the dumbbell from both sides of your body. The fist is opposite to your eyes and intersects directly above your head, but don't touch the dumbbell. Inhale when you fall and practice repeatedly.
Precautions:
1. During the whole movement, the fists and eyes of both hands are opposite, not forward, otherwise the toes are mainly exercised.
2, light weight, arms can be straight, but not completely straight. When the weight is medium or heavy, the elbow joint must not be straight, otherwise it is likely to be injured. Wrist joint is the most stressful and must be stabilized by consciousness.
In addition, we should pay great attention to the waist, because in the last few hard choices, our waist began to share the strength of the shoulders. If the weight is too large, it is better to bring a belt for comparison.
On the exercise method of the middle bundle of deltoid muscle II. Hands-free exercise of deltoid muscle middle bundle
1, wide push-ups
This action is based on push-ups and widens the distance between hands. Although the essentials of action remain unchanged, the required strength is obviously different, and the exercise effect is also very different.
At first, we were on the ground. At this time, our hands and feet support our bodies to keep balance on the ground, and the distance between our hands is as wide as possible.
At the beginning of the action, we bend our elbows and get as close as possible to keep our bodies close to the ground. Then we lift some arms, let the body form an inclination angle with the ground, and start the action again. 30 groups can be completed at a time, and 3 groups can be carried out.
2. Long-distance pull-ups
This action needs to be done on the horizontal bar. First, we grab the crossbar with both hands. At this time, the distance between our hands is slightly wider than our shoulders, so that our feet can leave the ground.
At the beginning of the action, we stretch our body upward with our hands until the whole body leaves the ground, and the chin position can exceed the single shot.
At this time, we slowly withdraw our hands and return to the original position. Every time 15 action is completed as a group, try to complete 3~5 groups. The more you finish, the more obvious the exercise effect will be.
3. Flat bracket
This action is a core strength training action, and the exercise effect is very good. First, let's bend our elbows and support our bodies on the ground in a balanced state.
At this time, our bodies need to be parallel to the ground, and our hips and abdomen can't bump up and down. The next step is the continuous phase. After insisting on 1 minute each time, relax and insist on completing 3 groups.
Detailed explanation course of dumbbell upright rowing technique
Dumbbell upright rowing is very similar to barbell upright rowing because different training equipment has many different details. Compared with barbells, dumbbells have poor stability but better degrees of freedom.
Target exercise muscles: deltoid middle bundle and deltoid front bundle.
Starting posture: stand upright, palms backward, and hold dumbbells in front of you. Feet apart about shoulder width, knees slightly bent;
Action essentials: keep your head straight, look straight ahead, and stand tall. Pull the dumbbells to their shoulders. Always keep dumbbells close to your body and elbows high. Continue to lift the weight upwards until the dumbbell reaches or slightly above the shoulder.
Squeeze your deltoid muscle hard at the apex of the movement, and then slowly lower the dumbbell to the initial position.
Dumbbell upright rowing is similar to barbell upright rowing. Stand up straight, chest out and abdomen in, which can help you keep your trunk stable.
main points
Keeping your hands at a wide distance during the whole movement will stimulate your deltoid muscle more and limit the participation of your deltoid muscle and trapezius muscle. Pay attention to keep your elbow in a vertical plane.
Don't let your elbow point backward, which will endanger the stability of your shoulder joint. Elbow is higher than forearm, put dumbbell as close as possible to your body, and don't swing forward or backward.
Don't try to add the right weight board too fast. Action form is the key element to isolate the target muscle. And it can prevent you from getting hurt.
Change: barbells, kettles and low pulleys can be used instead of dumbbells.
The role of the middle bundle of deltoid muscle: shoulder abduction.
The middle bundle of deltoid starts from acromion and ends at deltoid trochanter. Its main function is to abduct the big arm at the shoulder joint.
The training of middle bundle in deltoid muscle is also based on this function.
Wide shoulders can not be separated from plump shoulder deltoid muscles. The middle bundle of deltoid muscle is the key muscle bundle that directly affects the fullness and shoulder width of deltoid muscle.
The middle bundle of the plump deltoid is the beautiful tip of the two outer triangles of the inverted triangle.
Exercise of middle bundle of deltoid muscle;
Action 1: shoulder push
Shoulder pressing is a special exercise of our deltoid intermediate bundle. When exercising, first, sink your shoulders, lock your shoulder joints, don't shrug your shoulders, don't lift your shoulders, the lower the better.
Pay attention to keep your back straight when exercising. If you want to exercise your arms at the same time, make your arms more slender and powerful, and straighten your arms at the highest point, so that you can exercise our triceps at the same time.
The second action: dumbbell side lift
The formula for exercising shoulders is easy to remember. The triceps of the shoulder can be divided into the anterior, middle and posterior bundles of deltoid muscle. The front beam is flat before exercise, the middle beam is flat during exercise and the back beam is flat during exercise.
The lateral movement of dumbbell is the most common exercise to exercise the middle bundle of our deltoid muscle. Practice is to pay attention to the highest point of the arm, as long as it is parallel to the shoulder.
The third action: the side of the tensioner is pulled horizontally.
Compared with dumbbells, this action can keep your deltoid muscles in constant resistance, which is also the most common advantage of stretchers.
At the same time, dumbbells, if you lean forward, are easy to shake your body and let other muscles make up for it. In this movement, one hand stretches horizontally, and the other hand and foot can effectively ensure the stability of our body and exercise our deltoid muscle middle bundle more effectively.