The deltoid muscle is commonly known as "Tiger Head Muscle", because its shape protrudes from the upper arm and looks like a tiger head. The developed deltoid muscle is relatively large and powerful, so it is also a symbol of strength. Good deltoid training can increase shoulder width.
In the theory of bodybuilding and beauty, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The load of a novice can be 8 to 12RM.
Introductory warm-up
When we pay attention to our body shape, we must first understand that the shoulder is the most obvious position. You can see that many models have wide shoulders and well-proportioned bodies, but wider shoulders are good for looking. If your shoulders are not up to standard, then we can achieve it through exercise.
Deltoid muscle exercise
First, the exercise of the shoulder is mainly to widen the shoulder, so it is necessary to exercise the deltoid muscle. The deltoid muscle is mainly exercised with dumbbells. If you use a barbell, it must be a stage of exercise. Not recommended for beginners.
Deltoid muscle exercise
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. Keep moving your hands up and down before exercise, which is the key to avoid personal injury.
How to do deltoid exercise?
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.
A complete collection of deltoid exercise methods
Fourth, the second exercise method is that we should hold dumbbells with both hands. At this time, hold the dumbbell in front of the straight arm and lift it horizontally. After lifting horizontally, hold still for two seconds. At this time, hold the dumbbell with both hands, lift it straight, slowly when lifting it, and slowly when putting it down, so as to avoid injury and increase muscle pressure.
How to practice deltoid muscle
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.
Target deltoid exercise
Anterior deltoid tract:
(1) Straight arm forward horizontal lift: it is the basic action to exercise the toe of deltoid muscle. Generally, standing posture is easy to exert strength and maintain balance. Of course, there are also front cross lifts with reclining chairs, and barbells and dumbbells can be used as equipment.
Lift straight arm forward horizontally.
(2) Alternately lifting dumbbells: Alternately lifting dumbbells is a basic and classic action to exercise the toes of deltoid muscles, which can impact heavy objects.
Dumbbells alternately lift forward.
(3) Flat lifting before the retractor: It is also aimed at the toe of deltoid muscle, and can only lift small and medium weight, which is mostly used to describe the muscle lines of the toe.
Front horizontal lifting of tensioner
(4) Stand at attention barbell rowing: There are various types, which tend to train large muscles and are effective for deltoid anterior, middle and trapezius muscles.
Barbell rowing at attention
(5) Barbell neck pressing: There are many kinds, among which barbell neck pressing is the most effective and basic shoulder exercise, and it is the best for shaping the circumference and width of the whole shoulder muscle.
Barbell neck press
(6) Arnold's recommendation: Named after Arnold Schwarzenegger, this exercise has both recommendation and lateral lifting functions, and can simultaneously * * * the front and middle deltoid muscles.
Arnold recommended
Intermediate deltoid bundle:
(1) dumbbell side lift: it is mainly used in the middle of deltoid muscle, which is beneficial to increase the width of shoulders and has special effects on correcting sliding shoulders and narrow shoulders.
Dumbbell side lift
(2) One-arm dumbbell side lift: It can be more effective for the isolated * * * on one side of deltoid muscle, and one-hand side lift can cope with the heavy dumbbell weight, which is suitable for large weight limit * * * stage practice.
One-arm dumbbell side lift
(3) Sitting dumbbell side lift: Compared with standing dumbbell side lift, it can exercise the middle bundle of deltoid muscle more intently, basically eliminating the help of legs and abdomen when standing.
Sit dumbbell and lift sideways.
(4) Side lift of the puller (standing/sitting posture): Use moderate weight to ensure that the whole movement is done correctly, so as to achieve the purpose of carving the deltoid midline.
Lateral lifting of tensioner
(5) Horizontal lifting with straight arm on the side: the stretching action of horizontal lifting with one arm dumbbell.
Horizontal lifting of one straight arm
(6) Dumbbell press shoulder: It can increase the girth of shoulder well, and the strength and girth of shoulder can be increased rapidly with load.
Dumbbell shoulder pressure
(7) Alternate sitting and pushing dumbbells: Alternately pushing dumbbells can lift more weight and make the shoulder strength and girth increase rapidly.
Alternate sitting and pushing dumbbells
Posterior deltoid tract:
(1) Shoulder width expansion of butterfly-reversing machine: Binding deltoid muscle after exercise is the best action. Compared with dumbbell bending and spreading shoulders, it can eliminate unnecessary pressure on the back and reduce the chance of injury.
Shoulder spread of reverse butterfly machine
(2) Standing and side lifting (rope standing and side lifting): The most commonly used movement for back shoulder exercise only needs dumbbells, which is convenient and applicable.
Stand upright and lift horizontally.
(3) Sitting posture, bending over and side lifting: The most commonly used action of back shoulder exercise is to use dumbbells, which is convenient and applicable.
Sitting posture, bending over and lifting horizontally.
(4) prone side lift: The most commonly used action of back shoulder exercise is to use dumbbells, which is convenient and applicable.
Prone side lift
(5) Stretcher leaning sideways: It is also a good method to imitate dumbbell leaning sideways on the rope machine.
The stretcher bearer leaned over and lifted horizontally.
(6) Barbell neck push-back: It is a comprehensive muscle exercise, which involves the shoulders and back, so it is more suitable as an auxiliary action of the special movement of the deltoid posterior bundle, rather than as the main exercise.
Barbell neck back pressing
(7) Back-shoulder barbell rowing: There are many kinds, and it is difficult to do standardized movements, while the classic rowing movements for exercising the back are similar, so it is necessary to strictly distinguish standardized movements.
The barbell paddles on the back shoulder.
Detailed explanation and precautions of classic movements in deltoid exercises
Method 1: Straight arm lifting.
Straight arm forward lift is the basic action to exercise the toe of deltoid muscle. Generally speaking, standing posture is easy to exert strength and maintain balance. Of course, there is also a front lift in the lounge chair, and barbells or dumbbells can be used as equipment. In general, barbell lifting and dumbbell lifting are only suitable for lifting small and medium weights, and are mostly used to describe the muscle lines of deltoid toes.
Target exercise site: deltoid toe (but also involves biceps brachii and upper pectoralis major)
Action essentials:
1. Stand naturally, or stand at an oblique angle close to 45 degrees, and hang barbells or dumbbells in front of your legs with both hands, with the grip distance shoulder-width.
2. Lift the barbell (or dumbbell) forward and upward (elbow slightly flexed) until it is above the line of sight. Then, slowly put down the reduction; Say it again.
Lift straight arm forward horizontally.
Precautions:
1. When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid toe.
2. Control the waist during exercise to avoid injury, and you can rely on the inclined stool to complete the action.
3. Lifting height: If the heavy arm is parallel, it can be used to avoid injury; Controllable light weight can be lifted to the top of the head. At this time, the action is not limited to the front horizontal lift, but also a process of lifting.
Method 2: The dumbbells are alternately lifted forward.
Dumbbell alternating forward lift is the most classic forward leveling action. Because both hands are alternately lifted forward, it can impact the ultimate weight and maximize the toe of deltoid muscle. Compared with barbells and dumbbells, only small and medium weights can be lifted, which are mostly used to describe the muscle lines of toes. In addition, the dumbbell alternating front lifting is relatively independent because of the rotation of both shoulders, so it has more strategic advantages when used in the weak deltoid muscle.
Target exercise site: deltoid toe (but also involves biceps brachii and upper pectoralis major)
Action essentials:
1. Stand naturally, or stand close to a 45-degree inclined stool with dumbbells in each hand hanging in front of your legs.
2. Lift the left dumbbell forward and upward (elbow slightly flexed) until it is above the line of sight. Then, slowly put down the reduction; Put down the left dumbbell and lift the right dumbbell forward at the same time, and repeat in turn.
Dumbbells alternately lift forward.
Precautions:
1. When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid toe.
2. Control the waist during exercise to avoid injury. Just lean on the inclined stool.
3. Lifting height: If the heavy arm is parallel, it can be used to avoid injury; Can control light weight, can be lifted to the top of the head.
Method 3: Lift the puller horizontally in front.
The rope forward lift, this exercise is also aimed at the deltoid toe-in, just like other forward flat lifts (dumbbell and barbell forward lift), which essentially imitates the one-arm dumbbell forward lift on the rope tensioner. The flat lifting in front of the puller can only lift small and medium weight, which is mostly used to describe the muscle lines of the toes.
Target exercise site: deltoid toe.
Action essentials:
1. Hold the handle of the tensioner with one hand. Turn your back to the stretcher, put your hands on your sides and palms back. Keep your body straight and your elbows slightly bent.
2. Raise your arm forward until your fist reaches eye level, and then slowly return to the starting position. One group repeats enough times and then changes hands on the other side.
Front horizontal lifting of tensioner
Precautions:
1. When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid toe.
2. Control the waist during exercise to avoid injury.
3. Raise your arm at a steady and slow speed, and don't shake it hard to borrow money.
Method 4: rowing with barbell at attention
Vertical arrangement of barbells is simple and effective. Boating at attention can also be done by dumbbells, Schmidt machines and rope tensioners. The technical details are basically similar, but barbells are generally used.
Target exercise site: deltoid toe.
Rowing at attention is a comprehensive exercise that tends to exercise big muscles, and it is effective for the toe, middle and trapezius muscles of deltoid muscle.
Action essentials:
1. Stand naturally, hold the middle of the bar with the back of your hand forward, with the grip slightly narrower than your shoulders and your arms hanging in front of your legs.
2. Hold the bell, slowly lift it close to your body, and raise your elbow to the top of the handshake; Pull up to the horizontal position near the front of the neck and stop for a moment; Then, slowly put down the side of your body along the original road until you hang it in front of your legs; Do it repeatedly.
Barbell rowing at attention
Precautions:
1. Put down the barbell slowly every time, and lift it slower than when you put it down, so the training effect will be better.
2. Lift the barbell to your chin, and pay attention to the elbow higher than your hands.
3. Be careful to use only the weight you can bear, not by physical strength and swing.
Method 5: Pressing before barbell neck.
Barbell shoulder pressing is the most basic and effective shoulder exercise, and it has the best exercise effect on the circumference and width of shoulder muscles. It's really about the deltoid, focusing the pressure on the target muscle.
Target exercise site: deltoid toe.
In front of the neck, the shoulder muscles are solely responsible for controlling the stability of the body. Among the whole shoulder muscles, there are no muscles in the front, middle and rear three bundles, especially in the front bundle. Of course, this action also has obvious exercise effect on the upper part of pectoralis major and triceps brachii.
Action essentials:
1. Stand naturally, or sit, and hold the pole with both hands. The distance between holding the pole is slightly wider than the shoulder by 2-5cm.
(1) Sitting posture restricts the activities of legs and hips, and the strength is concentrated on the upper body. When sitting, choose a bench with a backrest of 80-85 degrees, and the back should rest on the backrest completely;
(2) Standing posture puts some pressure on the lower limbs. Compared with sitting posture (sitting posture can help you exercise your shoulder muscles more isolated), standing posture can exercise your whole body strength better.
2. Lift the barbell to the shoulder, palm up; Push the barbell up to your face until your arms are straight above your head; Then, walk slowly along the original road and carry it on your shoulders.
Barbell neck press
Precautions:
1. After the action starts, only the arm is moving, and other parts of the body should keep a fixed posture. When doing push-ups, don't lean back and hold your breath. You'd better wear a belt around your waist to practice.
2. During the exercise, the wrist is stressed and kept fixed, and the back and forth swing of the wrist will increase the risk of injury.
3. In order to reduce the participation of other muscles, when the barbell pushes the shoulder, the barbell falls to the chin, making the toe of the deltoid muscle deeper. If you go all the way down until you get close to the clavicle, the triceps will take a bigger part in the process from the clavicle to the chin.
4. In addition, pay attention to the position of the elbow joint, don't lean back, the forearm should be perpendicular to the ground, be careful not to lock the joint when it is lifted to the highest point, and then you can fall over your head, so that your shoulders will always be in a state of tension.
Method 6: Arnold recommended
Arnold News is named after Arnold Schwarzenegger. This exercise not only has the function of pushing, but also has the function of lateral lifting, which can simultaneously * * * the anterior and middle deltoid muscles. It is the best substitute for dumbbell push and side lift, so it is an indispensable rotation item in your shoulder push training plan, and it can also continuously increase your interest in sports.
Target exercise site: anterior and middle deltoid.
Action essentials:
1. Hold a dumbbell in each hand, bend over, stand or sit, but it is required to straighten your back, lift the dumbbell to the shoulder position, and face your palm;
2. Then lift it like a dumbbell and start to turn your wrist so that when the dumbbell is lifted to the highest point, the palm of your hand faces forward;
3. Pause at the highest point, then put down the dumbbell in the opposite trajectory of lifting, and repeat.
Precautions:
1. Don't control the rhythm too quickly to avoid injury;
2. Try not to push the arm to the highest point where it is completely straight, otherwise the elbow joint will be completely straight and locked, and the deltoid muscle will not exert much strength, and the weight will be supported almost entirely by the bone. If you stop and start to put down the dumbbell before the elbow is straightened, the practice effect will be greatly enhanced.
Arnold recommended
Scott Publishing House is the original movement of "Mr. Olympia" Larry Scott. Because he insisted on practicing this movement hard, his shoulders were particularly developed, which made up for his congenital deficiency and became the first in the world.
Target muscle: deltoid toe.
Action essentials:
1. Hold the dumbbell on your chest with palms facing each other, then swing your elbow to the side and back, so that your palm is forward, and then clamp your elbow forward on your chest; Say it again.
2. Breathing essentials: inhale when swinging sideways backwards and exhale when swinging forward.
Scott elevator
Precautions:
1. The dumbbell slowly swings to the side and rear, and the height is similar to that of the head, not exceeding the height of the head;
2. Pay attention to the forced contraction of the front of deltoid muscle when swinging backwards.