Deltoid exercise, fitness can promote the body's metabolism, exercise can improve the body's resistance, moderate exercise can be full of enthusiasm for life, most girls like stronger boys, boys with muscles will get extra points, here is the deltoid exercise.

Deltoid exercise 1 (1) deltoid toe

(1) Straight arm forward horizontal lift: it is the basic action to exercise the toe of deltoid muscle. Generally, standing posture is easy to exert strength and maintain balance. Of course, there are also front cross lifts with reclining chairs, and barbells and dumbbells can be used as equipment.

(2) Alternately lifting dumbbells: Alternately lifting dumbbells is a basic and classic action to exercise the toes of deltoid muscles, which can impact heavy objects.

(3) Flat lifting before the retractor: It is also aimed at the toe of deltoid muscle, and can only lift small and medium weight, which is mostly used to describe the muscle lines of the toe.

(4) Stand at attention barbell rowing: There are many kinds (please click to enter for details), which tend to train large muscles and are effective for deltoid anterior, middle and trapezius muscles.

(5) Barbell neck pressing: There are many kinds (please click to enter for details), among which barbell neck pressing is the most effective and basic shoulder exercise, and it is the best for shaping the circumference and width of the whole shoulder muscle.

(6) Arnold Push: Named after Arnold Schwarzenegger, this movement has the functions of pushing and lateral lifting, and can stimulate the anterior and middle deltoid muscles at the same time.

(7) Scott Lift: Scott Press is an original movement of "Mr. Olympia" Larry Scott, aiming at the toe of deltoid muscle.

(2) Intermediate bundle of deltoid muscle

(1) dumbbell side lift: it is mainly used in the middle of deltoid muscle, which is beneficial to increase the width of shoulders and has special effects on correcting sliding shoulders and narrow shoulders.

Deltoid muscle exercise method 2 rule 1:

Before you train deltoid muscles, please find out their structure first. The deltoid consists of three bundles: anterior, middle and posterior. When practicing shoulders, you can't just practice a bunch. Don't concentrate on doing different exercises on the front, side and back shoulders.

Rule number two:

Dumbbell push and side lift are the key contents of training. My shoulder training starts with two movements: some pushing and dumbbell side lifting. The push stimulates all the deltoid muscles, making them bigger and forming broad shoulders. Raising the dumb side horizontally and developing the lateral bundle can increase the shoulder width and enhance the visual effect. Wide shoulders and thin waist, the upper body can form a beautiful shape.

Rule three:

Stimulating lateral deltoid tract with pyramid training rule. One day four years ago, I was walking outside the gym, wondering why I didn't practice my imaginary shoulders. Genetic factors gave me a pair of shoulders unique to the champion's physique. After thinking about it, I feel that I missed something precious in training, so that my shoulders can't be widened. So I decided to use the pyramid rule to develop the lateral bundle and see if there will be any changes. After using this rule for two weeks, I was pleasantly surprised to find that my shoulders became wider and thicker, and I made a lot of progress. I finally broke through the obstacles with this training method and achieved great success. I do 25 side lifts with 30-pound dumbbells, 15 with 40-pound dumbbells, 10 with 50-pound dumbbells and 8 times with 60-pound dumbbells. 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 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.

Rule five:

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-25 warm-up suggestions before formal training.