Ways to help you develop deltoid muscle quickly. Deltoid muscle is the goal pursued by many fitness people, but it is actually very difficult and needs to be adhered to! Many people want to practice deltoid muscle, but the method is wrong, and it will be difficult to practice. In fact, there are many ways to practice deltoid muscle. Let's take a look at ways to help you develop deltoid muscles quickly!
A way to help you quickly develop deltoid muscles 1 Shoulder muscles are also called deltoid muscles. They are a pair of triangle muscles, and strong shoulders can protect your back muscles more comprehensively. Muscular shoulders can hold up your suit, jacket and sportswear better than a coat hanger. So this leads to what we are going to talk about today. Strong shoulders are not a word, not a thing, but a good habit.
1, alternate dumbbells to lift shoulders.
Several times: do 4 groups, each group 10- 12 times, and the rest between groups should not exceed 1 minute.
How to do it: sit on the bench, spread your feet and look forward. When preparing for the action, the double bells are located at the ear level and alternately pushed directly above.
2. Tilt the dumbbell upward.
Several times: do 2 groups, each group 10 movements, and rest between groups shall not exceed 3 minutes.
How to do it: cling to the chair back of the inclined stool as much as possible, keep prone, keep the arm that does not participate in training balanced, keep the training arm straight, and the shoulder muscles drive the arm to lift until it is in a horizontal line with the head.
3, lateral dumbbell flat lift
Several times: complete 4 groups, each group 10, and rest between groups shall not exceed 3 minutes.
How to do it: lie on your side on the sports mat, keep your feet balanced separately, bend your arms slightly, don't turn the dumbbell during the action, and pay attention to the stability of your hands and wrists. Therefore, exercise is not suitable for high-intensity training.
Step 4 ring the bell and shrug your shoulders
Several times: Complete 2 groups, each group 15, and rest between groups shall not exceed 2 minutes.
How to do it: Hold the bell with both hands, open your feet, look forward, and pull the dumbbell with the mass of the shoulder muscles to make its vertical displacement as high as possible. This action is not very beautiful, but it is the first choice to strengthen the neck muscles.
5. Bend the dumbbell with one arm and lift it horizontally.
Times: Complete 3 groups, 8 in each group, with no more than 3 minutes' rest between groups.
Tip: Keep your feet width apart from your hips, arch your back slightly, and bend your knees slightly, so that your arms are perpendicular to your shoulders and lift the load vertically. Try to avoid transferring the load to the waist and back during the movement.
Ways to help you develop deltoid muscle quickly II. A set of classic movements for deltoid training. Warm up fully before training, so that the target muscles are congested and the joints are lubricated.
The first action, dumbbell side lift.
This action mainly trains the middle bundle of deltoid muscle. During training, the body remains stable and the core tightens.
In the second movement, the dumbbell is held horizontally in front.
This action mainly trains the toes of deltoid muscle. In order to ensure that you don't use strength when training, your body can be trained against the wall.
The third action, dumbbell shrugs.
Mainly training trapezius muscles. At this time, the hand is equivalent to a pair of hooks. Use the strength of trapezius muscle to pull the dumbbell up, straight up and down.
The fourth action, the gantry crosses the rope.
This action mainly trains the posterior bundle of deltoid muscle, with small weight, multiple times and multiple groups!
In the fifth movement, Arnold pushes with a dumbbell.
This action can almost fully train the entire deltoid muscle, and the core is tightened during training.
Sixth, standing dumbbells alternately press shoulders.
Standing or sitting stimulates the whole shoulder and tightens the core during training.
Of course, if you want to grow muscles quickly, you must combine adequate nutrition and rest, ensure that your body consumes high-quality protein and carbohydrates, and sleep for 8 hours every day. In addition, fitness is more persistent than anyone else, and it is better to remember that it is lighter than fake.