The action of training the toe of deltoid muscle is mainly pressing, such as dumbbell pressing or barbell pressing. This movement is a multi-joint movement (elbow joint and shoulder joint), so the training weight can be larger.
As can be seen from the figure, when the barbell is pushed, the triceps brachii is also involved in exerting force, so the pushing action can make more weight.
The forward flat lift is also an action to train the toes of deltoid muscle. This action is a single joint action, only the flexion and extension of the shoulder joint, and it is an action of isolating the toes. Basically, only the toes exert force, and the toes are relatively small muscles, so the training weight is low.
The actions of training the middle bundle of deltoid muscle include lifting barbell and side lifting.
Barbell lifting is also a multi-joint exercise involving shoulder joint and elbow joint, which involves more muscle strength, so the training weight can be greater.
Lateral lifting is the action of separating the middle bundle of deltoid muscle, which belongs to shoulder abduction.
The middle bundle of deltoid muscle is also a small muscle, so the training weight is low.
The posterior bundle of deltoid muscle is also a small muscle, which can be trained by rowing with elbows open or flying backwards.
Rowing with elbows open is a multi-joint movement (shoulder joint and elbow joint), so the training weight can be larger.
Anti-flying bird is an isolated training action of the back bundle, only the shoulder joint bends and stretches horizontally, and the back bundle is also a small muscle, so the training weight is low.
Conclusion: For multi-joint compound movements, you should use more weight to train, which will stimulate the muscles more fully. For single joint movements, it is best to use medium and low weight training to stimulate muscles.
In addition, large muscle groups, such as chest, back and legs, respond better to heavy stimuli, while small muscle groups, such as shoulders, respond better to low-weight stimuli in the East and West.
Whether it is deltoid muscle or muscle groups in other parts of the body, whether it is large muscle group or small muscle group, the effect of training with different weights in training is different. So the size of the weight has little to do with it. Fitness exercise mainly lies in self-exercise, not weightlifting competition, so there is no need to blindly pursue weight.
Take the deltoid muscle of the shoulder as an example. In fitness training, the unit of calculation is not weight, but RM, which refers to the weight of how many times you can complete a set of actions. For example, 8 ~ 12RM increases muscle tolerance. Then the weight that you can complete 8 ~ 12 movements is the right weight for you. This weight may be 2.5 kg, 10 kg, or 5 kg, depending on your physical condition. Everyone is suitable for a little weight.
Generally speaking, the weight of weight is 4 ~ 8.
RM, a group can complete the weight of 4 ~ 8 times. This interval is mainly to train the explosive power of muscles. The training interval above 12RM is the endurance of training muscles. Therefore, different weights, different groups and different time of each group have different training effects. There is no difference between good and bad weight, just look at what your training purpose is.
Just like basic training, what everyone usually practices in fitness training is muscle latitude, because muscle latitude is the most cost-effective way in fitness training. However, if pyramid training method is used, the training times of each group will remain unchanged, and the training weight of each group will increase until the weight of the target training times is zero. Then your weight in training in each group is different.
If your training doesn't improve for a long time, or you encounter a bottleneck, then you can choose a heavy and infrequent training method, try to stimulate your muscles and feel pressure and discomfort. Only under heavy training do you need a coach or fitness partner to protect you. However, the repeated training of small weight is mainly carried out during the period of physical fatigue or recovery training. Wake up and exercise your muscles.
Fitness is first of all to strengthen the brain, and there is no training method that is completely suitable for everyone. Because the human body is different, only by constantly trying to explore in practice can we find the one that suits us best.
Is it better to practice shoulders with big weight or small weight and medium weight? The ascetic exercises answer your doubts!
Not all muscles need to exercise in the form of high intensity and heavy weight, and it is recommended to use medium weight for shoulder muscles. Because deltoid muscle is mostly composed of slow muscle fibers, the best times should be arranged in 15 times. If you feel that the shoulder training is not in place, try the method of medium weight and increasing the number of times.
Why is medium weight more suitable? Shoulder joint is fragile, which can easily cause some shoulder joint injuries in daily life. What's more, in fitness exercise, shoulders need to bear heavy repetitive movements, and moderate exercise intensity will be more appropriate.
Blind high-intensity, heavy-weight shoulder training will undoubtedly increase the external load of the shoulder joint, and the accumulated pressure in the joint will increase, which will easily increase the probability of injury. Similar to the barbell pressing behind the neck, the author will never use heavy objects for the simple reason: fear of injury; All we need is a constantly strong body, and we can choose actions that are not very friendly to the body.
Why is small weight inappropriate? This shoulder pressing action requires strength. In my opinion, pressing action is the best action to improve deltoid muscle. An important condition for muscle growth is the need to cause muscle discomfort and the need to have a feeling of pumping. Relatively speaking, medium weight is more suitable.
Give you some advice 1: Pay attention to the height of the barbell when you push your neck back. This is a vulnerable action. Don't ask me how I know ~
2. Moderate weight, multi-group training helps to achieve real exhaustion, especially forward lift and side lift.
3. Shoulder movements do not need a long rest time between groups, which easily affects the training effect.
4. When training, you can pay attention to changing different postures to exercise your shoulders, which is more comprehensive.
5. If you think that moderate weight is too easy and you need to increase the difficulty, you can keep your muscles contracting for a certain period of time when your arm is raised to a horizontal position in such actions as side lifting. This experience is even more sour. Let's go
Answer directly, after all, I have written too much about the particularity of shoulder muscles before.
Two sentences:
1. The multi-joint action of the bundle in the deltoid muscle can use medium and large weights.
2. It is most suitable to use the middle and small weight in the front and back of deltoid muscle.
-
Briefly explain a few words:
1. Which action uses more weight?
It is this central beam push that can give a little more weight.
Because of this action, your shoulders and elbows are used together, and the load you bear is relatively sufficient.
Moreover, the middle bundle of deltoid muscle is the most powerful part of deltoid muscle, so it is effective to stimulate with heavy weight.
But for beginners, I suggest you use Smith machine to complete this action, not dumbbells.
But standing birds who also train deltoid muscles should not pursue heavy weights.
Look at the wrong case:
The beauty used a weight that she couldn't control.
So you see her waist leaning back with the movement.
Therefore, the training effect will be discounted.
2. What actions are suitable for small weight?
For example, this anti-bird tying action.
This toe inward training
The focus of these movements is control, not weight.
Because the posterior anterior muscle of deltoid muscle is the weak point of human body.
If the weight is too large, it will hurt if you use the strength of your chest and back.
-
I hope it helps you.
The size of the weight doesn't matter. It mainly depends on your physical condition at that time, but you must do it step by step so as not to hurt yourself. It is said that girls need to be small in weight and have more times to get plastic surgery, while men increase their bodies significantly and have fewer times. However, the subjects wanted to maintain coordination. If you want muscles and don't want the limbs to form too short, it is recommended to practice with small weight and coordination.
Action 1. Arm margin
Warm-up group: 2-3 groups, 5- 10 times in each group.
Action 2. Sitting dumbbell press
Warm-up group: 1 group 15- 18 times.
Formal group: 4 groups, 6- 12 times in each group.
Action 3. 90 degree dumbbell side lift
Warm-up group: two groups, each 10- 15 times.
Formal group: 3 groups, each according to his ability.
Action 5. Forward horizontal lift
Formal group: 4 groups, each group 10- 15 times.
Action 6: Dumbbell rowing upright.
Formal group: 4 groups, each group 6- 15 times.
Hello, I'm glad to answer this question. I'm Uncle Cat ~
To answer this question, we need to know the shoulder muscles.
The composition of the shoulder muscles covers the upper arm, which is arc-shaped and becomes deltoid muscle, because its shape protrudes from the upper arm and looks like a tiger's head, also known as "tiger's head muscle". The deltoid can be divided into three parts: the anterior deltoid, the middle deltoid and the posterior deltoid.
The bigger the weight, the better? With the development of fitness, there are tens of millions of training programs on the market. Which one suits you best? It varies from person to person. Legendary bodybuilder Blanche Warren advocates a high-weight and low-frequency training program, and he can see his amazing strength training every time in the gym. More than 80% of the weight belongs to heavy weight, which can give you a feeling of pulling muscles. That's why most people say that heavy weight is great, and heavy weight can get you the best training. Of course, the premise of all this is that you should master excellent action standards and consistency. It is true that under the standard movements, heavy weight can give you the greatest sense of muscle pumping, and let you enter the training state quickly.
Of course, Uncle Cat has said so much here, but it doesn't mean that weight must be good. There is no such absolute thing in this world. Even if you use a large weight, you should follow the right amount, and you can't hurt your muscles, which is not worth the loss. In the early stage of shoulder training, using heavy weights can make you better into the state.
Easy, okay? Shoulder muscle group, similar to calf muscle group, belongs to endurance muscle group, but shoulder tends to explosive muscle group, which is between the two. This makes many people feel uncomfortable with its training. It seems that high-weight low-frequency times can also be stimulated, and so can low-weight high-frequency times. So how do I choose? Don't worry, listen to Uncle Cat.
Know what you want. Know the purpose of fitness. When you walk into the gym, you need to know what effect you want to achieve today and your state today. Your state determines your performance in fitness. As Uncle Cat explained above, shoulder training is special, and heavy low frequency can be used, while light high frequency can be used.
Country is very important. If you are in good shape today, give priority to heavy weight, supplemented by small and medium weight, which not only ensures that your muscles can be in a state of long strength and long dimension, but also allows you to maximize the sense of muscle pumping. The specific training plan will not be introduced here, but will be explained in the article video behind Uncle Cat.
If you are in an average state today, Uncle Cat suggests giving priority to small and medium weights and giving up large weights. This will help you find your own practice table slowly in training, and maybe you will play beyond the normal level. This will not let you practice giving up, which is a great protection for your self-confidence.
Ok, uncle cat, that's all for sharing. It's all his own fitness experience. Uncle cat accepts comments with an open mind.
The shoulder muscle group is pinnate, which is a small muscle group relative to the back and chest, that is, the shoulder muscle group has good endurance. In principle, the shoulder muscles are suitable for multiple groups and multiple stimuli. But if you want to get full shoulder muscles, you must combine weight training with endurance training.
Shoulder muscles are divided into three bundles: front, middle and back. Different muscle functions have different stimulation methods. The toe-in has the function of bending the shoulder joint, similar to pectoralis major. The middle bundle is shoulder abduction, and the back bundle is generally shoulder stretching and shoulder horizontal stretching exercises.
The shoulder muscles can be stimulated by pushing and pulling with heavy weight as a whole, and then the isolated muscles can be trained with light weight for many times after the muscles are congested, so that the shoulders can feel powerful.
Push-ups include sitting shoulder push, standing shoulder push and dumbbell push. Pull-ups include rowing upright and lifting dumbbells horizontally in front.
Whether shoulder training should adopt heavy weight or light weight depends on its movements. The more isolated the action, or the more isolated the action, the smaller the weight should be.
The more coordinated the movements, the greater the weight. At the same time, it depends on what instruments are used, such as heavy ones for fixed instruments and light ones for free movement.
For example, because of high cooperation and high security, many players often attach great importance to this action.
For others, such as side lifts and anti-flying birds, in order to reduce the compensation of the back and trapezius muscles and make the shoulder training more accurate, a small weight is used.
Heavy objects are often used to bomb fixed actions such as Smith pushing, pushing machine and rope surface pulling.
Pay more attention to safety when practicing shoulders, so the safer the movement, the heavier the weight.
Hard fitness,
Is it better to practice heavy shoulders or small or medium weights? The weight of shoulder movement is used for the athletic ability and movement of bodybuilders.
In any exercise, the amount of exercise should be increased step by step under the condition that the action is standardized and in place, and so should the shoulder movement; Just relative to the exercise of large muscle groups such as chest muscles and legs, the exercise of shoulders should be done according to one's ability, and it is not possible to exercise with excessive weight.
As far as the specific exercise movements of shoulders are concerned, it is advisable to use large/medium weights for compound movements and medium/small weights for isolated movements. Compound action is an action that needs the participation of multiple joints and muscle groups. The compound movements of shoulder training include barbell/dumbbell shoulder pressing and vertical barbell rowing.
Isolated action refers to the isolated training action that stimulates a muscle. The isolated movements of shoulder training include dumbbell side lift/forward lift, bending over birds and so on. When using light weight shoulder exercises, do it several times, in multiple groups, and have less rest. Strength training is not about which part of your body you practice and how much weight you choose. But before you practice which part of your body, design your own purpose to choose its weight. The choice of weight determines the direction of muscle function.
When it comes to strength training, there is a heavyweight theoretical rule that cannot be avoided. We need to say a few more words, and that is' RM'. RM is the abbreviation of Repetition Maximum in English, which means the maximum weight that can be lifted by a specified number of repetitions before fatigue. Generally speaking, 1-3 RM can improve the explosive force and absolute strength of muscles, but it is not helpful to increase the volume and endurance of muscles; 8- 12 RM can effectively increase muscle volume, but it has no obvious effect on improving muscle endurance and absolute explosive force; Above 20-30 RM has the most obvious effect on increasing muscle endurance, which can effectively increase the number or volume of red muscle fibers in muscle, but has a poor effect on the volume and explosive force of the whole muscle.
There is a problem that needs to be reminded. If you have the potential of seven times after five times, you can't call it five RM, you can only call it seven RM. RM is still a variable, which will increase continuously under the action of excessive recycling. If you initially do side lifts with 2.5 kilograms of dumbbells, you can reach 8 RM exhaustion, which only increases the size of your muscles. But after a month, you may reach 20 RM, and its RM law will change. From increasing muscle mass to improving muscle endurance, if your goal is to continue to increase muscle mass, then you have to continue to increase the weight of the dumbbell and let it return to around 8 to 12 RM.
After RM, it will be much easier for us to return to the central topic you raised! I won't go into details here. However, it is worth reminding that the shoulder joint of human body is the joint with the largest range of motion angles, which determines the tenderness and instability of the shoulder joint, and the tendon of biceps brachii passes through this joint. When practicing the shoulder strap muscles, you must be prepared. The weight of the instrument should start from small to medium. Little planet, I wish you success!