Target muscle: deltoid (toe, middle).

Synergies: coracoid-brachialis, trapezius, pectoralis major, triceps brachii and infraspinatus.

Starting posture: Hold the barbell with both hands, shoulder width apart, and lift the barbell to the shoulder with palms up. Chest and waist, visual.

Forward. (figure). Action process: inhale and push the barbell up to the face until the arm is straight above the head. Pause after reaching the "peak contraction" position.

Dunn. Then, exhale and return to the starting position. (figure).

This action should be done in 4-6 groups, 8- 15 times in each group.

2. Standing posture, shoulder barbell push: (Figure)

In the final stage of recommendation, lower limbs can be assisted several times to deepen the stimulation of muscles. (figure)

It is also 4-6 groups, each group is 8- 15 times.

3, sit dumbbell shoulder pressure:

Target muscle: deltoid (toe, middle).

Synergies: coracoid-brachialis, trapezius, pectoralis major, triceps brachii and infraspinatus.

Starting posture: Sit on the training chair, with your back leaning back, your back close to the backrest, and your feet naturally separated. Shoulders back, abdomen tightened, and look forward. Hold the dumbbells with both hands and put them on the outside of your shoulders. (figure). Action process: inhale, push the dumbbell upward, and take the shoulder joint as the fulcrum, so that the dumbbells on both sides are curved and located directly above the head.

Square concentration, over the head. After reaching the "peak contraction" position, pause for a while. Then, exhale to the deltoid muscle.

The tension slowly returns to the initial position. (figure).

Action essentials: During the whole action, the upper body should always keep chest out, abdomen in, waist in, smooth and smooth, and control dumbbells at all times. The key point of this action is that two arc trajectories must be formed in the process of push-ups and reduction, and the point of force will be transferred to trapezius and triceps brachii.

Do 4 groups, 8- 12 times in each group.

4, standing dumbbell arms side lift:

Target muscle: deltoid intermediate bundle.

Synergistic muscles: coracoid-brachial muscle, trapezius muscle, infraspinatus.

Starting posture: stand naturally, hold dumbbells in front of pituitary gland with both hands, bend elbows slightly, and punch forward with both eyes. (figure). Action process: inhale, lift the dumbbell to both sides at the same time, and bend the elbow slightly. Keep it all the time during side lifting and side falling.

100? - 120? , up to two arms parallel to the ground or slightly higher than the horizontal position. After reaching the "peak contraction" position,

Pause for a moment. Then, exhale and return to the starting position. (figure).

Action essentials: elbow joint fixation, shoulder strap elbow, elbow. Don't hold the dumbbell too tightly, but let it hang at the fingertips to ensure the best force on the deltoid muscle.

This action should be done in 4-6 groups, 8- 15 times in each group.

5. Stand down and lift the dumbbell horizontally.

Target muscle: posterior deltoid muscle.

Synergies: teres major, trapezius, infraspinatus.

Starting posture: feet open, slightly wider than shoulders, legs slightly bent, upper body bent forward parallel to the ground, back straight, head slightly raised.

Hold a dumbbell in each hand and hang it in front of your leg, with your elbow slightly bent and your fist eye facing forward (pictured). Action process: inhale and lift dumbbells to both sides at the same time until the upper arm is shoulder height. To the "peak contraction" position

After that, pause. Then, exhale and return to the starting position. (figure).

Action essentials: During the whole action, the angle between the upper arm and the forearm should always be kept at 100? - 120? , cannot be less than 90? Otherwise, the force point will shift from deltoid muscle to trapezius muscle and other cooperative muscles. During the whole process, the deltoid muscle is in a state of constant tension.

Breathing method: inhale when lifting and exhale when falling.

Do 4-6 groups, each group 10- 15 times.