However, there are still some problems when doing movements, which is very common. The quality of movements determines your training effect.
We know that deltoid muscle is divided into toe, middle and back, and these parts all have specific training methods, and the shoulder's contraction and extension ability is relatively small.
This requires us to pay more attention to stretching muscles and increase some rotation and adduction movements.
Sitting on dumbbells and pushing shoulders is the main action to exercise deltoid adduction. As long as shoulder training includes widening push, it is the main practice of deltoid adduction. When doing shoulder push, keep a good preparation posture and keep your upper body straight.
When doing this action, be careful not to put your hand on the inside of your elbow, just like bench pressing, so pushing is like doing a strange arm flexion and extension.
We didn't meet the training requirements. The correct way is to keep our hands directly above the elbows, which is the whole movement process.
Then slowly push the dumbbells to the top of your head and don't let them collide. After pushing them to the top, hold them for a while, and then slowly put them down until the dumbbells bypass the horizontal line where your mouth is. Pay attention to the rhythm of your movements, not too fast, so that your muscles will feel better.
When you put the dumbbell back to the starting position, don't let your arm be too low. If it is too low, your shoulders actually have no strength.
The deltoid is at rest. This action can be maintained for a whole day without exercising muscles at all. You should make your upper arm roughly parallel to the ground, or just slightly inclined downward.
When lifting to the highest point, you need to be careful not to let your arms stretch too straight and your elbows lock. This action is unnecessary. Let your arms bend and straighten slightly, which takes advantage of the contraction of triceps brachii and is not helpful for the exercise of the target muscle group. Don't shrug when lifting to the highest point.
Don't just shrug your shoulders and send the dumbbells up. This is not a shoulder push. Shrugging is not helpful for exercise.
Sometimes it's easy to hurt your shoulder. If you don't have strength, stop or change your weight. Don't lend your strength in any way, which will only reduce the training efficiency.
In addition, pay attention to the relationship between the dumbbell and the head, and always keep the dumbbell directly above the head. Don't let your arm lean forward or backward when lifting, so it won't exert force, which will affect the balance of your movements. If your shoulders are too tight, you will be easily injured.
Finally, your movements must be symmetrical. If the hands are pushed at different angles, the shoulder movement will be unbalanced and the body shape will be affected.