Our deltoid muscle is divided into toe, middle and back. Full deltoid muscle can make our shoulders look fuller and thicker, and it can also make us look wider, which is an important factor of inverted triangle figure.
However, apart from practicing the toes of deltoid muscle in chest, other training actions are difficult to have a good exercise effect on the middle and back of deltoid muscle.
So it is necessary for us to arrange a day to exercise deltoid muscle alone.
The deltoid muscle is a complete muscle under the skin of the shoulder, which is inverted triangle.
Starting point of deltoid muscle: lateral half of clavicle, acromion and scapular crest.
Deltoid muscle stopping point: deltoid rotor of humerus.
Functions of deltoid muscle:
According to the function of deltoid muscle, we can divide deltoid muscle into front bundle, middle bundle and back bundle, and we can exercise them separately through different movements to achieve the overall effect of improving deltoid muscle level.
The following is a set of overall shoulder training scheme that can train the anterior, middle and posterior bundles of deltoid muscle.
Because most of us have the strongest anterior deltoid, followed by the middle deltoid and the weakest posterior deltoid.
Therefore, I am used to training the posterior deltoid muscle in front, which can quickly improve our weakest part, and the posterior deltoid muscle is often the core link to improve the overall visual effect of our deltoid muscle.
Training action of deltoid posterior bundle
1.8*6 groups of gantry heavy-duty surface drawings
The load-bearing surface of the gantry is pulled, which makes us quickly congested by the posterior bundle of deltoid muscle. Just pull the big arm to the side, and then pull back the back muscles to participate too much.
Second, bend the dumbbell to reverse the flying bird 12*6 group
Bending down, lifting dumbbells and twisting birds can exercise our deltoid posterior bundle in isolation, and wrist pronation can make us stimulate the deltoid posterior bundle more strongly. Arranging 1-2 exhaustion group may make the posterior deltoid muscle better exhausted.
The middle bundle of deltoid muscle is the largest part of our deltoid muscle, which can carry out heavy exercise and withstand high-intensity training.
The middle bundle of deltoid plays a direct role in our shoulder width, so it is the key part to be polished.
Third, the dumbbell recommended Jinta group.
Using pyramid group can improve the training ability of deltoid muscle middle bundle as much as possible, increase the overall training intensity, and make the muscle hypertrophy effect of deltoid muscle middle bundle better.
Fourth, dumbbell side lift 12*6 group
The dumbbell side lift can train our deltoid muscle middle bundle alone. Don't lift your arms completely along your sides, but along the natural lifting direction of your arms. This is the best training effect of deltoid muscle middle bundle, which is friendly to shoulder joint.
Anterior deltoid muscle bundle
Because the deltoid toe-in is often involved in chest training, most of us have developed the deltoid toe-in, and we only need to do some light training many times to get enough training results.
5. Exhaustion before barbell *4 groups
I recommend to exercise the deltoid toe by lifting forward, because if we need to exercise the deltoid toe by pushing, our shoulder joint must be adducted, and it is easy to produce acromion impact and wear the shoulder joint during pushing.
Flat lifting before barbell can isolate our deltoid toes and improve our core stability.
Six, dumbbell sitting posture before lifting exhaustion *4 groups
Flat lifting before sitting can completely exhaust the muscle strength of the toe of deltoid muscle, and the exhausted group can tear as many muscle fibers as possible to make the muscle gain effect better.
As the muscle of our shoulders, it is necessary for deltoid muscle to arrange a day of training alone.
As long as we arrange shoulder training 1-2 times a week according to the above training plan, our deltoid muscles will grow rapidly, shoulder muscles will become full and round, shoulders will become wider and clothes will look better.
Deltoid muscle is a special kind of muscle, which consists of three parts: front bundle, middle bundle and back number.
Deltoid muscle covers shoulder joint. Because of its special position, it is composed of pinnate muscles. It is characterized by great strength, wide range of activities and anti-fatigue.
For the training of deltoid muscle, it is necessary to combine large weight, medium quantity, multiple groups and small weight, multiple times and multiple groups to achieve good results.
Therefore, in deltoid training, the pushing action is heavier and the lifting action is isolated.
The training arrangement of deltoid muscle is mainly determined by individual training level.
Novice period
In the novice period, because there is no training foundation, many bodybuilders who have just started strength training do not have basic strength and muscle shape. At this time, training does not need to be deliberately targeted at deltoid muscles.
First, the training arrangement should be gradual, starting from the basics and gradually increasing the amount of exercise. Second, we should use the training content that mainly strengthens the whole body strength and muscle mass.
Therefore, on the basis of this requirement, it is appropriate to take repetitive movements as the main training content.
It is suggested to use barbell bench press, barbell press down, barbell squat, barbell hard pull, barbell high twist, barbell bending and other actions for training.
Using this training plan, the whole body muscles are trained once, 2~3 times a week, and the muscle mass and strength are gradually increased to 3~4 times after improvement.
Second advanced stage
After the novice period, the body already has the basic strength and muscle shape. At this time, it is necessary to carry out intensive training for a single muscle group.
At this time, the purpose of training is that 1 can improve the muscle circumference of a certain muscle group, correct the disharmony of muscle morphological development, and exercise the recruitment ability of nerves.
The recommended training movements are mainly repetitive combined movements and super parallel movements.
The training plan can adopt the five-point training method: divide the body parts into five parts.
They are: chest, back, shoulders, arms and thighs.
Design training plans for these five parts respectively, and use the training content of combining compound movements and isolated movements.
Train a part every day, complete a cycle in five days, and then take a day off.
After the training content of the day is completed, join abdominal training the next day.
It is suggested that the compound movements used in deltoid training plan are: standing barbell pressure and sitting barbell pressure.
It is recommended to complete 4~6 groups every training day, with 8~ 12 times in each group.
The isolated actions used are: dumbbell side lift, dumbbell front lift and dumbbell oblique side lift.
It is suggested to use the super group and choose 4 dumbbells with weight, each weighing 15-20 times. 60-80 times, four weights are counted as a group, and three to five groups are counted as * * *.
Summary:
In the novice period, repetitive combined action training is the main training, and deltoid training is not arranged separately. At this time, the training schedule is as follows:
At first, it was 2~3 times a week. With the improvement of training level, the training volume increased to 3~4 times a week.
After the novice period, the advanced period adopts the training content of combining compound movements and isolated movements.
Divide the body parts into five parts, train one part every day, complete a cycle in five days and take a day off.
For the training of deltoid muscle, it is necessary to use the training method of combining routine group weight movements with super group isolated movements.
This can improve muscle circumference, correct muscle shape and improve the ability to recruit nerves.
I am Lao Hu, I love sports and share my daily fitness dry goods. Welcome attention.
Hello, I'm Mr. Tian.
Is it necessary to arrange a day of exercise about deltoid muscle? The answer is that you must arrange a day of training alone.
The main muscles of the human body are the chest, shoulders, back, legs, buttocks and abdomen. Among them, the shoulder muscles, that is, the muscle fibers of deltoid muscles, are like feathers. It is called pinnate muscle, which is an endurance muscle.
For endurance muscles, if the training time is too short, it is difficult to warm up the deltoid at most. It will be helpful for muscle growth in the early stage of training, and it is almost impossible to make progress in the middle and late stage of training.
Whether the deltoid muscle is big or everted, the middle bundle plays the most critical role. Of course, if you are round-shouldered, please practice the deltoid posterior bundle more.
Shoulder training:
Bending Dumbbell Birds: Light weight training is a good action to activate the posterior shoulder bundle, and it can also stimulate the posterior shoulder bundle.
Common mistakes of birds bending over dumbbells;
Middle shoulder bundle training
Sitting posture side lift: Because of sitting posture, the shoulder muscles are more isolated, which avoids the situation of borrowing power and makes the shoulder muscles bear more pressure.
Action essentials:
Frequently asked questions about side lift:
I'm Mr. Tian. The article is helpful to you and can be forwarded to your attention. I will write 4-5 movements for each part, so that you won't be confused on the way to fitness.
If you practice six days a week, you can consider it!
But if you practice three or four days a week, you'd better practice with your chest, otherwise your shoulders will take up the whole day, and your legs, chest, back, three heads, two ends and abdominal muscles will inevitably reduce your time, and the effect will definitely be worse than your shoulders!
At that time, practicing asymmetrical figure will not be worth the loss!
Of course, if you practice other things and your shoulders are weak, you can also strengthen your training! One day alone is no problem!
In short, the fitness plan is adjusted according to individual muscle growth!