In summer, many men want to show their muscles, and different parts of the muscles have different training methods. Behind the deltoid is a difficult part to practice. Let's see how to exercise deltoid muscle.
The method of training deltoid muscle 1 1, stand at attention, recommended.
A. Key exercise areas: deltoid and triceps brachii, followed by pectoralis major, trapezius and back. B. Starting posture: Hold the bar with both hands, the distance is shoulder width, and lift the barbell to the shoulder with the palm up. C. Action process: Push the barbell up against the face until the arm goes straight over the head. Then, walk slowly along the original road and carry it on your shoulders. Do it again. D, training points: when push-ups, the upper body should not lean back. You'd better wear a belt around your waist to practice. In addition, don't hold your breath when recommending.
2, dumbbell press
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands.
C. Action process: Push the dumbbell vertically with both hands until the arm is straight. Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell.
Step 3 stand upright and lift horizontally
A. Key exercise areas: posterior deltoid and upper back muscles.
B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back.
C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it repeatedly.
D. Training points: If your elbow and wrist bend slightly when you hold the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups. In addition, learn about dumbbell press.
Method of exercising deltoid muscle 2 First, the exercise of shoulder is mainly to widen the shoulder, so we should mainly exercise our deltoid muscle. The exercise of deltoid muscle is mainly dumbbell coordination. If you use a barbell, it must be a stage of exercise. Not recommended for beginners.
Second, I am here to tell you responsibly that if you exercise deltoid muscle, you can widen your shoulders quickly and effectively and improve your body shape. We should keep moving our hands up and down before exercise, which is the key warm-up exercise to avoid your body injury.
Third, after the warm-up exercise, the way we exercise is to lift dumbbells and hang our arms and look forward, so that we are ready. Then we will slowly squat down, stop when the knees and thighs are at right angles, and then stand up straight slowly, and repeat this for 20 times, in three groups.
Fourth, the second exercise method is that we should hold dumbbells with both hands. At this time, hold the dumbbell flat before lifting it. Hold still for two seconds after leveling. At this time, hold the dumbbell straight with both hands, slowly when lifting it, and slowly when coming down to avoid injury and increase muscle pressure.
Fifth, after the above two exercises, if you feel that you are making rapid progress, you can start adding new movements in about a month. Everyone will grow a chair, then hold the dumbbells with wide hands and hold them straight from the back of the neck along the pillow. This exercise has a very good effect on deltoid muscle.
Pay attention to key points
Don't swing when the barbell goes up and down. This action also has a great exercise effect on triceps brachii. If the barbell falls behind the neck, it will have a great exercise effect on the back of deltoid muscle, which is called neck back pressure. Stools can also be recommended for the chest and nape of the neck. Dumbbells can also be used, and the left arm and the right arm can rise and fall alternately at the same time. In this way, you can inhale when you are lifting and falling, and exhale when you are still.
The method of exercising deltoid muscle is 3 1. It is best to sit in a sitting position, close to the seat, put two hand bells on the back shoulders of the neck, and keep the upper body in a posture of chest, abdomen and waist.
2. Inhale immediately, hold the bell and push it up until the arms on the back and head are completely straight, pause for 2 ~ 3 seconds, and then slowly put it down to recover.
3, pay attention to try to put down the load, and then start to repeat.
Matters needing attention
1, junior bodybuilders use this action to choose a small weight that can be controlled. At first, it was suggested to complete the comparison insurance on Smith machine. Of course, middle and senior bodybuilders will bump into heavy objects without protection, and Smith's chances are more guaranteed.
2. Always keep your upper body straight during exercise, and don't rely on the power of upper body swing or trunk flexion and extension. If standing posture is adopted, it is recommended to use a belt to protect the waist, and it is best to have someone to protect the weight, otherwise the barbell will be injured when it falls on the back shoulder, and the upper shoulder of the initial barbell also needs assistance.
3. When pushing the barbell up behind the neck, in order to concentrate the strength on the deltoid muscle and the upper back muscle group, the elbow joints of both hands should be opened to both sides and as far back as possible. It should be noted that the elbow and hand plane must be in the same plane, which not only makes you feel more comfortable, but also allows more shoulder muscles to exert strength. If the elbow is behind your hand, you can hardly exercise your back shoulder in the second half.
Training essentials of deltoid toe
Straight arm lifting is the basic action to exercise the front of deltoid muscle. Generally, standing posture is easy to exert strength and maintain balance, and can be done with barbells or dumbbells. Because it is similar to lever movement, it is slightly more difficult to move. It is generally recommended to lift small and medium weights to describe the muscles in front of deltoid muscle.
Action essentials
1. Stand naturally, and hang barbells or dumbbells in front of your legs with your hands shoulder width apart.
2. Lift the barbell (or dumbbell) forward and upward (elbow slightly flexed) until it is higher than the parallel height of the line of sight. Then, slowly put down the reduction; Say it again.
Matters needing attention
1, when lifting, keep the whole body upright and not shake, keep your arms straight and not bend, and focus on the toes of deltoid muscle.
2. Don't shake your waist during exercise to avoid injury.
Summer has arrived. If you want to have a slim and healthy figure in summer, you need to keep exercising. Keeping healthy in summer can help us become more beautiful. Let's take a look at the summer fitness plan and the precautions for summer fitness. Interested friends come and find out!