Many people have greatly improved their chest muscles and abdominal muscles after high-intensity exercise every day, but their shoulder muscles have not changed significantly. Then, in order to practice shoulder muscles, I went to consult and found that there was still no obvious improvement. Because the shoulder muscles are difficult to practice, there will be a situation in which the posture is not standard. When practicing, the shoulders will be very uncomfortable, which will lead to insufficient shoulder strength. The shoulder muscles are mainly deltoid muscles. As long as you practice your deltoid, you can practice your shoulder muscles.

Introduction and movement principle of deltoid muscle

If you want to make your shoulders more stylish and dress appropriately, you should exercise your deltoid muscles. Exercising deltoid muscle can make shoulders generous and decent. If the deltoid muscle is too weak, it is easy to slip the shoulder. If it slips, the feeling will be greatly reduced.

1 and deltoid muscle introduction

The deltoid muscle is divided into three bundles, namely, the deltoid anterior bundle, the deltoid middle bundle and the deltoid posterior bundle. Only by practicing the deltoid in all directions can the shoulder muscles be full. But in many sports, the front and middle bundles of deltoid muscle are easier to exert their strength, so they will become strong. However, the posterior bundle of deltoid muscle is difficult to exert force, so a series of problems often occur, such as shoulder muscle imbalance, high and low shoulders and so on.

2. The movement principle of deltoid muscle

Under normal circumstances, the middle beam and the front beam can be fully exercised through physical exercise, and the rear beam is often the most difficult to get effective exercise. Why? Because of the shape of deltoid muscle, people usually focus on the front or center, while the back of the body is often ignored. This is why back training is more difficult than chest and abdomen training.

Because of the center of gravity of the body, there is polarization of the body. Under normal circumstances, both chest muscles and abdominal muscles are much more developed than back muscles, so if you want to practice shoulder muscles well, you must find a way to exercise behind deltoid muscles.

At the same time, training deltoid muscle does not need to press the muscle with weight, but through training deltoid muscle with small weight and high frequency. Many bodybuilders say that shoulder muscles can be exercised by barbell squats, but this is not entirely correct. Barbell squat can only exercise the toes of deltoid muscle, even the middle toe of deltoid muscle is difficult to exercise.

Therefore, it is necessary to exercise the deltoid posterior bundle through a training mode with small weight and high frequency. As long as you exercise the posterior deltoid, then the anterior deltoid and the middle deltoid will also be exercised accordingly. Therefore, if you want to connect the deltoid, you must first exercise the posterior bundle of the deltoid.

Second, the training procedures and movements of deltoid muscle

If you want to exercise the deltoid muscle completely, you should train from all aspects, starting from the front, middle and back of the deltoid muscle. Then if you want to take care of all aspects of deltoid muscle completely, you must practice separately, exercise in different ways and exercise in different deltoid muscle positions.

1, deltoid toe

The middle bundle of deltoid muscle can be exercised with barbells and dumbbells. However, if you want to exercise barbell, you must have a certain foundation. Barbell pressing also has certain requirements for arm strength. For beginners, it is suggested to exercise arm muscles through dumbbells first, and then gradually upgrade to barbell pressing.

Action: Push the barbell.

Target muscle: deltoid anterior bundle

There are several points to pay attention to when doing barbell pressing. There is no need to practice the deltoid toe. Instead, we should choose a low-weight and high-frequency exercise mode. So the weight of the barbell doesn't need to be too heavy. If it is too heavy, the effect of chest muscle compensation may occur.

In order to exercise deltoid muscle better, you can choose sitting posture and standing posture, which will probably produce the effect of abdominal muscle compensation, but it will not get a good exercise effect for the target muscle. At the same time, barbell pressing also helps to exercise core strength, so if you want to exercise your deltoid toes, try to choose barbell pressing.

Barbell recommendation: divided into five groups, each group 15~20 times, with an interval of 20s.

2, deltoid middle bundle

There are many ways to exercise the middle bundle of deltoid muscle, but it is difficult to find the feeling of movement and pressure when exercising the middle bundle of deltoid muscle. It is generally recommended to exercise the middle bundle of deltoid muscle by dumbbell side lifting. However, the trapezius muscle of the neck can easily become the compensatory muscle when exercising side lift.

If trapezius is always a compensatory muscle, the exercise effect is often counterproductive. Many people have made great efforts to eliminate trapezius muscle, so try to keep the correct posture to exercise the middle bundle of trapezius muscle, and don't let trapezius muscle become compensatory muscle!

Action: dumbbell side lift

Target muscle: deltoid intermediate tract

When doing dumbbell side lifts, one thing to note is that you must sink your shoulders! Only by sinking shoulders can you exercise the middle bundle of deltoid muscle. If you don't sink your shoulders during exercise, deltoid muscle will become compensatory muscle. You can't get the corresponding exercise in the middle school. Since it is a side lift, the arm should be as open as possible and the arm should be as vertical as possible.

The middle bundle of deltoid muscle is not suitable for high-load training, so the weight of dumbbell should not be too heavy, just right.

Dumbbell side lift training suggestion: Divide into four groups, each group has 20 cycles. , the interval rest time is 30s.

Third, the posterior deltoid tract

As mentioned earlier, the posterior bundle of deltoid muscle is the most difficult to practice and the most easily overlooked muscle. Only by practicing the posterior bundle of deltoid muscle well can we reflect the beauty of the whole deltoid muscle, and at the same time, the posterior bundle of deltoid muscle is full and there will be no shoulder slip. If you want to practice the posterior bundle of deltoid muscle, you must carry out targeted exercise.

Measures: Pull back the rack.

Target muscle: posterior deltoid muscle bundle

Gantry face pulling is different from gantry clamping. First of all, you should stand steady and try to keep your legs upright. If you don't push hard, take a small step apart. The height of the gantry rope is higher than the shoulder, so pull the rope to your face. At the end of the action, the handle remains on the shoulder for about 1 sec. At the end of the action, the back of deltoid muscle will contract violently.

Suggestions for post-pulling training of gantry: Divide into five groups, with 30 cycles in each group, and rest at intervals 1 min.

label

Having good-looking deltoid muscles will make you dress more appropriately and make your figure more stylish. Training deltoid muscle does not need high-load training mode, but needs effective training with low load and high frequency. At the same time, when training deltoid muscles, you should sink your shoulders. If your shoulders are tense, you are probably exercising trapezius muscles. When exercising deltoid muscle, trapezius muscle is often the easiest to become compensatory muscle, so try to avoid trapezius muscle compensation when exercising.