Rule 1: Before you train deltoid muscles, please make clear their structure. 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 2: dumbbell push and side lift are the key contents of training. My shoulder training starts with two movements: a push and a dumbbell side lift. Push the whole deltoid muscle to make it bigger and form a broad shoulder. Dumbbell lateral lifting can increase the width of shoulders and enhance the visual effect. Wide shoulders and thin waist, the upper body can form a beautiful "V" shape. bow/lower/hang one's head
Rule 3: Use the pyramid to train the lateral deltoid bundle.
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 the trapezius and deltoid muscles. 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 5: Don't neglect joints, or you will get hurt. 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 of warm-up suggestions 20-25 times before formal training.
Rule 6: All shoulder exercises should start with recommendations. Pressing can effectively increase the strength and volume of the front and middle bundles of deltoid muscle. I use Smith's instrument (or barbell) to do neck press, which is a good action, develop the anterior middle bundle of deltoid muscle, then lift dumbbells sideways, bend over to fly birds, and finally row upright.
Rule 7: It is very important to resume adjustment. I often train every part twice a week. If your shoulders are strong, try this part twice a week. If your shoulders are to develop hard, it is enough to practice deltoid once a week.
Rule 8: Focus on technical movements. Every movement should be done strictly and correctly. Please pay attention to the action instructions I do below. If you train carefully, you can practice deltoid muscle better.
Barbell pressing: It can be done with Smith instrument or barbell. Push the barbell to the highest point and then lower it to the upper chest position. Strictly control the completion of each push, don't do it too fast, otherwise the muscles will not be fully stretched.
And contraction. Don't push the barbell at the bottom of the action. It is suggested to do two groups of 20-25 warm-up exercises and four groups of 10- 15 formal training.
Lifting dumbbells horizontally before alternation: I do this on an inclined stool to enhance resistance. This is a very challenging action, of course, I also do the flat lift in front of the station.
Hold the dumbbell in the front of the thigh, slowly lift the dumbbell forward to the position above the head with one hand, and then lift it up with the other hand after the control is lowered. Many bodybuilders put dumbbells on the outside of their thighs, so it is easy to borrow when lifting forward, which is not desirable. In order to practice deltoid toes in isolation, dumbbells should be placed on the front side of thighs.
Do this action in 3 groups, each group 10- 15 times.
Dumbbell side lift: sitting or standing posture. First put the dumbbell in front of you, and then slowly lift it to the sides until your arms are parallel to the ground. At this time, the middle bundle of deltoid muscle should be completely tightened. Then control the weight and lay it flat slowly. The mistake that this action is easy to make is that the weight is too big to control when the peak shrinks.
Do this action in 4 groups, each group10-15 times.
Bird-prone: You can also do it on a sloping stool, just like holding it horizontally in front. Lie prone on the inclined stool, hold the dumbbell hanging beside you, lift the dumbbell to the outside, spread it as far as possible, and then control the lowering and reduction. Many people do this action in a hurry, so we should pay attention to controlling the weight. If you don't >>
Question 2: How to develop deltoid muscle in a short time? The broad shoulders built by the huge and full deltoid muscles are an indispensable part of super physique. Therefore, the training of deltoid muscle should not be allowed to drift, and we should learn to train deltoid muscle seriously, even if it is a subtle difference in action. Any attempt to cover up the bad parts will bring you a lot of trouble on your way forward. I hope everyone can face up to this problem and concentrate on improving the training level, then your success is inevitable.
Let's begin to explain the classic deltoid training. Please pay attention to its training rules.
Rule 1: Before you train deltoid muscles, please make clear their structure. The deltoid consists of three bundles: anterior, middle and posterior. When practicing shoulders, you can't just practice a bunch. Don't concentrate on the front and side. Different exercises of the back shoulder.
Rule 2: Dumbbell lifting and side lifting are the key contents of training. The whole deltoid muscle is pushed bigger, forming a broad shoulder. Dumbbell lateral lifting can increase the width of shoulders and enhance the visual effect. Wide shoulders and thin waist, the upper body can form a beautiful "V" shape.
Rule 3: Use pyramids to train the lateral deltoid tract.
Do 25 flat lifts with a dumbbell of 30 kg, 40 kg 15 times, 50 kg 10 times, and 60 kg/0 times. 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 the trapezius and deltoid muscles. 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 5: Don't neglect joints, or you will get hurt. 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 of warm-up suggestions 20-25 times before formal training.
Rule 6: All shoulder exercises should start with recommendations. Pressing can effectively increase the strength and volume of the front and middle bundles of deltoid muscle. Using Smith's apparatus (or barbell) to press before the neck is a good action to develop the anterior middle bundle of deltoid muscle, followed by dumbbell lifting, bird leaning, and finally rowing upright.
Rule 7: It is very important to resume adjustment. Conduct training for all components twice a week. If your shoulders are strong, try this part twice a week. If your shoulders are to develop hard, it is enough to practice deltoid once a week.
Rule 8: Focus on technical movements. Every movement should be done strictly and correctly. Please pay attention to the following action instructions. If you train carefully, you can practice deltoid muscle better.
■ barbell push
You can do it with Smith's instrument or barbell. Push the barbell to the highest point and then lower it to the upper chest position. Strictly control the completion of each push, don't do it too fast, otherwise the muscles will not be fully extended and contracted. Don't push the barbell by bouncing at the bottom of the action.
It is suggested to do two groups of 20~25 warm-up exercises and four groups of 10~ 15 formal training.
■ Horizontal lifting before dumbbell alternation
You can do this on an inclined stool to enhance your resistance. This is a very challenging action.
You can also do a flat lift in front of the station, hold the dumbbell in front of your thigh, slowly lift the dumbbell to the top of your head with one hand, and then lift it with the other hand after the control is lowered. Put the dumbbell on the outside of the thigh, so it is easy to borrow when lifting forward, which is not advisable. In order to practice deltoid toes in isolation, dumbbells should be placed on the front side of thighs.
Do this action in 3 groups, each group 10~ 15 times.
■ dumbbell side lift
Sit or stand. First put the dumbbell in front of you, and then slowly lift it to the sides until your arms are parallel to the ground. At this time, the middle bundle of deltoid muscle should be completely tightened. Then control the weight and lay it flat slowly. The mistake that this action is easy to make is that the weight is too big to control when the peak shrinks.
Do this action in 4 groups, each group 10~ 15 times.
■ Bend over and watch the birds.
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You can also do it on an inclined bench, just like the previous flat lift. Lie prone on the inclined stool, hold the dumbbell hanging beside you, lift the dumbbell to the outside, spread it as far as possible, and then control the lowering and reduction. Many people do this action in a hurry, so we should pay attention to controlling the weight. If you don't >>
Question 3: How to exercise deltoid muscle to make arms stronger? 1: Before you train deltoid muscles, please make clear their structure. The deltoid consists of three bundles: anterior, middle and posterior. When practicing shoulders, you can't just practice a bunch. Don't concentrate on the front and side. Different exercises of the back shoulder. 2. Dumbbell push and side lift are the key contents of training, and shoulder training begins with two movements: partial push and dumbbell side lift. Push the whole deltoid muscle to make it bigger and form a broad shoulder. Dumbbell lateral lifting can increase the width of shoulders and enhance the visual effect. Wide shoulders and thin waist, the upper body can form a beautiful "V" shape. 3. Using pyramid training rules, you will do 25 flat lifts with 30-pound dumbbells, 65,438+05 with 40 pounds, 65,438+00 with 50 pounds, and 100 with 60 pounds. 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 the trapezius and deltoid muscles. 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. 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. 5. 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 of warm-up suggestions 20-25 times before formal training. 6. All shoulder exercises should start with recommendations. Pressing can effectively increase the strength and volume of the front and middle bundles of deltoid muscle. I use Smith's instrument (or barbell) to do neck press, which is a good action, develop the anterior middle bundle of deltoid muscle, then lift dumbbells horizontally, bend over to fly birds, and finally row upright. 7. It is very important to resume adjustment. I often train every part twice a week. If your shoulders are strong, try this part twice a week. If your shoulders are to develop hard, it is enough to practice deltoid once a week. 8. Focus on technical movements. Every movement should be done strictly and correctly. Please pay attention to the action instructions I do below. If you train carefully, you can practice deltoid muscle better.
Question 4: How to exercise deltoid muscle? The deltoid is divided into toe, middle and back! The following is the exercise method of deltoid muscle (it is convenient to put dumbbells at home): shoulder (deltoid muscle) 1. Push: mainly practice deltoid muscle front, middle and back. Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm. 2. Side lift: mainly practice the middle bundle of deltoid muscle. Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms. 3. Bend over and lift sideways: mainly practice the posterior deltoid. Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly. 4. Shrugging: Mainly practicing trapezius muscles. Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Question 5: How can we practice deltoid muscle well? The broad shoulders established by the huge and full deltoid muscles are an indispensable part of super physique. Therefore, unless you learn how to train, don't practice physical fitness easily. The referee pays attention to the deltoid muscle of the athlete, and the bodybuilder's first impression is that his shoulders are broad. Wide shoulders can make the figure more perfect, and a pair of missing deltoid muscles just destroy this perfection. Therefore, the training of deltoid muscle should not be allowed to drift, and we should learn to train deltoid muscle seriously, even if it is a subtle difference in action. Any attempt to cover up the bad parts will bring you a lot of trouble on your way forward. I hope everyone can face up to this problem and concentrate on improving the training level, then your success is inevitable. Let's begin to explain the classic deltoid training. Please pay attention to its training rules. Rule 1: Before you train deltoid muscles, please make clear their structure. 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 2: dumbbell push and side lift are the key contents of training. My shoulder training starts with two movements: a push and a dumbbell side lift. Push the whole deltoid muscle to make it bigger and form a broad shoulder. Dumbbell lateral lifting can increase the width of shoulders and enhance the visual effect. Wide shoulders and thin waist, the upper body can form a beautiful "V" shape. Rule 3: Use the pyramid to train the lateral deltoid bundle. 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 the trapezius and deltoid muscles. 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 5: Don't neglect joints, or you will get hurt. 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 of warm-up suggestions 20-25 times before formal training. Rule 6: All shoulder exercises should start with recommendations. Pressing can effectively increase the strength and volume of the front and middle bundles of deltoid muscle. I use Smith's instrument (or barbell) to do neck press, which is a good action, develop the anterior middle bundle of deltoid muscle, then lift dumbbells sideways, bend over to fly birds, and finally row upright. Rule 7: It is very important to resume adjustment. I often train every part twice a week. If your shoulders are strong, try this part twice a week. If your shoulders are to develop hard, it is enough to practice deltoid once a week. Rule 8: Focus on technical movements. Every movement should be done strictly and correctly. Please pay attention to the action instructions I do below. If you train carefully, you can practice deltoid muscle better. Barbell pressing: It can be done with Smith instrument or barbell. Push the barbell to the highest point and then lower it to the upper chest position. Strictly control the completion of each push, don't do it too fast, otherwise the muscles will not be fully extended and contracted. Don't push the barbell at the bottom of the action. It is suggested to do two groups of 20-25 warm-up exercises and four groups of 10- 15 formal training. Lifting dumbbells horizontally before alternation: I do this on an inclined stool to enhance resistance. This is a very challenging action, of course, I also do the flat lift in front of the station. Hold the dumbbell in the front of the thigh, slowly lift the dumbbell forward to the position above the head with one hand, and then lift it up with the other hand after the control is lowered. Many bodybuilders put dumbbells on the outside of their thighs, so it is easy to borrow when lifting forward, which is not desirable. In order to practice deltoid toes in isolation, dumbbells should be placed on the front side of thighs. Do this action in 3 groups, each group 10- 15 times. Dumbbell side ... >>
Question 6: How to practice making deltoid bigger! Clear deltoid muscle and knife line between deltoid muscle and biceps? ! My daily training schedule is roughly as follows: chest training on Monday, leg training on Tuesday, rest on Wednesday, shoulder training on Thursday, arm training on Friday, rest on Saturday and start a new cycle on Sunday. This is my training plan to practice for two days and stop for one day. This mode can make the muscles have sufficient rest and recovery time. It takes twelve weeks to verify! Although it takes a little more time. This is the most basic exercise to develop shoulder strength and muscle mass. It is equivalent to the squat movement of the upper body, because it uses multiple groups of muscle groups-trapezius, rhomboid and deltoid-to participate in the exercise. These muscles play a very important role in the prescribed action of "dorsiflexion of biceps", and will present a thick and textured back muscle shape with clear lines and patchwork. In most of my shoulder exercises, I do 8- 12 times in each group and do 5 groups. This is a heavy load strength exercise. I always challenge myself to use more weight. The first group used 50 kg barbell tablets, the second group added 45 kg, and then added one piece at a time until 335 kg. I asked my partner to help me finish the last few exercises. Many bodybuilders give up neck push-back exercises. Because this action is in danger of causing cervical spine injury. That's true, so you can't practice more than six groups, or you may get hurt. Be careful, don't lose big because of small! If you are not energetic enough, you can rule out this exercise first. Pay attention to wearing wrist protectors and time protectors to strengthen safety protection. Before shoulder exercise, you can use 1-2 groups of necks to push * * * blood to the shoulders. First make 10 pound dumbbell 15, and do it 20 times. After warming up, do two groups with bell poles, 25 times in each group. The method is to hold the barbell slightly wider than the shoulder width, lift the barbell until the arms are straight, then put it down to the ear and lift it again. Many bodybuilders often lower the barbell to the trapezius muscle of the shoulder. This is too low, and as a result, the cervical spine has to bear the weight of the barbell. In fact, it is enough for the ear, because our goal is to get the largest muscle with the lowest risk. Double-armed birds can develop the middle bundle of deltoid muscle most effectively. The size of the middle beam is directly related to the overall shape of the upper body. Can make the shoulders look particularly wide and the waist become particularly thin. One-armed bird is another important means to make your shoulder to elbow no longer look like a big straight stick. You can clearly separate the deltoid from the peptide biceps. Stand up straight when practicing to prevent borrowing. Forcing the deltoid muscle bundle to bear all the loads. The practice is to hold the dumbbell and hang it forward, with palms facing each other, and slowly lift the dumbbell to shoulder height. Don't suddenly exert force or force, but always force the middle bundle of deltoid muscle. It is important to strictly abide by this point. Do 5 groups when you are in a good mood, 20 times in each group. You can also do 5 groups when you are in a good mood, 8- 12 times in each group. How much you do in each training class depends on your physical condition. Many bodybuilders like to use specially adjusted back shoulder exercisers to make flying birds. I still like to solve problems with a pair of dumbbells and an exercise stool. The key lies in the combination of the number of groups and times. The practice is to lean forward, and the chest touches the thigh and dumbbell position. At the ankle, palms facing each other, lifting the arm is a semi-circular action, similar to a bird with two arms. Lift the dumbbell as high as possible. If the waist is completely bent, try to lift the dumbbell to the height of the ear. When I use a 70-pound dumbbell, I have to lift my upper body slightly to finish the exercise. Usually I lift dumbbells near the front. To avoid wrist "slack". If you hold it in the middle of the dumbbell, there will be too many small movements on your wrist, which will destroy the whole movement. I do three groups, each group is 8- 12 times, and the three groups use the same weight. This action can effectively pull up the toe and trapezius muscle of deltoid muscle by bending the handle barbell. Look at my 2 1 inch neck in my photo. Your goal should be that the neck, legs and arms have the same circumference, which will be very harmonious. Harmony and symmetry are the foundation of human beauty. The beauty of the human body attracts me to the palace of bodybuilding, and it will also help you achieve your goal. I use a hand strap when I do this action. Hang the barbell in front of your thighs with both hands, pull it close to your torso, and try not to raise your elbows too high until you reach the limit. Do peak contraction and then recover. I made three groups with the weight of 150 Jin, and each group was 8- 12 times. One-armed birds can further bind the deltoid muscle. I do shoulder training with 70-pound dumbbells. When I think I haven't played enough, I must do more. It can concentrate all the weight on the middle bundle of deltoid muscle. Actions and weapons >>
Question 7: How to exercise deltoid muscle? Hello, buddy, I have 4 years of natural bodybuilding experience. According to your situation and problems, I did some thinking and gave you some suggestions, hoping to help you. o(∩_∩)o ...
1. Howard's deltoid. His deltoid muscle is quite obvious, which has a lot to do with his genes and acquired exercise.
2. How to exercise Superman's deltoid (2008 Dunk Contest)? It is not difficult to exercise Superman's deltoid muscle, which is closely related to the size and separation of the muscle.
A. Barbell sitting posture (mainly based on this). Your usual exercise is limited to dumbbells, which are used to outline the shape. Superman's deltoid muscle is relatively large and can be separated from other muscles. Increasing the volume of deltoid muscle is the first thing you should do. Use Smith machine to do barbell bench press, with a large quantity, 2~3 in each group, and it is best to have someone to assist. 10KG, 5KG unit increase, pay attention to the action specification.
B. One-arm dumbbell press. An effective action to outline muscle lines. Action essentials: Feet are shoulder width apart, with one hand akimbo (fixing waist) and the other hand pushing upward. Dumbbells should not exceed the ear height at least (to avoid injury), and the plane formed by the arms is parallel to the body plane. Each group is 8~ 12, and 4 groups are made.
3. Movement changes. Muscle growth lies in * * *, while * * * lies in change. For example, the legs walk a lot every day, because the leg muscles adapt to this activity, and the legs will not become thicker. Similarly, your shoulder exercise is not effective because of the lack of movement changes. If you do the same action every day, your muscles will not respond. Try to arrange your own action combination and change it every Monday.
4. Diet. Give you a big exercise to lose weight O (∩ _ ∩) O. ...
At the current market price and muscle gain, I suggest you eat the following foods:
A. chicken. Cheaper than beef, high in protein content, 400-500g per day during exercise.
B. Eat tomatoes raw half an hour before dinner every day to improve the antioxidant capacity of muscles (reduce muscle soreness).
C if possible, 2 bananas a day, which can be eaten 1 hour before exercise 1 banana. It has the function of relieving fatigue.
D. boiled eggs are enough, and it is not recommended to eat them raw. If you don't eat chicken, it is advisable to ensure 4~5 eggs every day.
E.ginger You can put some ginger in your own cooking. Curcumin is good for muscle growth. O(∩_∩)o ... and curry is good.
F. nuts. Cashews are almonds, and 50 to 80 grams a day can be guaranteed.
G. water. It is very important to drink 2~2.5L of water every day (most people are made of water).
That's all. That's it. I hope it helps you, and I hope you don't give up. Finally, I send you a word:
Fitness is not used to punish your body's imperfections, it is one of the ways to care for your body. Love your body, let it cooperate with you and experience the rich colors of life.
Question 8: How to build deltoid muscle? Hello, my friend, I'm a fitness instructor, and I'm glad to answer your question.
The pectoral muscle includes the upper part of the pectoral muscle, the inner part of the pectoral muscle and the outer part of the pectoral muscle. Do a warm-up group of 20 small weights first, and then
Upper chest muscle exercise: I have always been not interested in flat bench press, because flat bench press will cause too much deltoid toe-in. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better * * * the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.
Inside the pectoral muscles: Holding the chest with sitting posture equipment, as a compound action involving multiple joints, can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.
Side of pectoral muscle: The dumbbell flying bird lifting horizontally and tilting the dumbbell flying bird upward are the best exercises to develop the side of pectoral muscle. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.
I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them.
Feeling helpful to you. I hope I can be chosen as a satisfactory answer. Thank you for your encouragement and support to our team.
Question 9: How to practice deltoid muscle? 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. 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.
Deltoid muscle exercise mainly includes:
1, the straight arm side lift practitioner stands upright, looks forward, and holds the dumbbell with his arms drooping. When practicing, raise your hands straight through your side to a horizontal position. This action is mainly to develop the middle bundle muscle of deltoid muscle, generally doing 3 ~ 4 groups, each group doing 8 ~ 12 times. When practicing, the weight of dumbbells should be appropriate, and each group can only try 8 ~ 12 times.
2. The preparation for raising the straight arm horizontally is the same as above. When practicing, hold the dumbbell straight arm with both hands and lift it horizontally. After 2 ~ 3 seconds of static force, hold the dumbbell straight arm with both hands and lift it upward. This exercise can effectively develop the toe end of deltoid muscle, usually doing 3 ~ 4 groups, each group doing 8 ~ 12 times.
3. Hold your neck tightly and push back. This exercise can be practiced by standing or sitting. Practitioners hold their chest out, look forward, hold the barbell wide with both hands, lift the barbell from the back of the neck along the pillow, and straighten their arms. This action can fully develop the anterior, middle and posterior deltoid muscles, generally doing 6 ~ 8 groups, each group doing 4 ~ 6 times.
If you want shoulder width, just stick to the above practice methods and practice 2 ~ 3 times a week. After a period of time, you will get satisfactory results.
Question 10: how to practice deltoid muscle? In fact, you can also practice muscles like this, but the shoulder strap muscles are much more practiced, and the deltoid muscles and pectoralis major muscles are relatively less.
If you don't have any equipment, you can also practice like this, but generally speaking, you can't just practice muscles in a certain position for the sake of overall good. This is called symmetry.
When using the bucket, you can also refer to the following actions: 1, horizontal lifting before; 2. Side lift; 3. Vertical lifting; 4. Raise your wrist.
You can also sit on a chair with the help of a chair at home, with your legs at right angles to your body and your body slightly supported by two chairs. At this time, you can practice chest muscles and abdominal muscles at the same time. Then practice empty grasping with both hands, which can enhance wrist strength and forearm strength. If you want to use push-ups alone, it may not work well. You can use all the movements that can make your chest muscles and abdomen feel hard. These movements are simple, practice on the floor and in bed.
As for the amount of training every day, you can control it yourself. Better train a little more. There are also consecutive numbers. Do it whenever you have time, even if it's only for a few minutes.