Fitness is a kind of exercise, which can control the ability of all parts of the body, thus making the body strong. The following is my collection of specific training methods, welcome to check!

Anterior deltoid muscle bundle

Dumbbell push (single arm) action

Fitness parts: shoulders

Exercise site: deltoid toe.

Collaborative exercise: deltoid middle bundle, trapezius, serratus anterior, pectoralis major and triceps brachii.

Fitness equipment: dumbbells

Action Description: Stand, as shown in the figure, grab the dumbbell with one hand and put the other hand on your waist to keep your body stable. Lift the dumbbell with one arm and keep the arm slightly bent.

Shoulder training dumbbell front flat lift (arm)

Fitness parts: shoulders

Exercise site: deltoid toe.

Collaborative exercise: deltoid toe (but also involves biceps brachii and upper pectoralis major)

Fitness equipment: dumbbells

Action description:

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.

Shoulder training by lifting (straight bar) in front of the barbell.

Fitness parts: shoulders

Exercise site: deltoid toe.

Collaborative exercise: deltoid toe (but also involves biceps brachii and upper pectoralis major)

Fitness equipment: barbell

Action description:

Straight arm forward lifting 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.

Shoulder training, holding the bell board horizontally.

Fitness parts: shoulders

Exercise site: deltoid toe.

Collaborative exercise: pectoralis major clavicle, deltoid middle bundle, trapezius muscle and serratus anterior muscle.

Fitness equipment: weight plate

Description: Grasp the barbell piece with both hands, keep your arms slightly bent and put them on the front of your thighs. Lift the weight plate horizontally until the upper arm is parallel to or slightly higher than the ground.

Front horizontal lifting of tensioner for shoulder training

Fitness parts: shoulders

Exercise site: deltoid toe.

Collaborative exercise: deltoid middle bundle, trapezius, pectoralis major clavicle, serratus anterior, extensor hand.

Fitness equipment: tensioners

Action Description: Like other front lifts (dumbbells, barbell front lifts), the front lift of the stretcher is also aimed at the deltoid toe, which essentially imitates the single-arm dumbbell front lift on the rope stretcher. 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.

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 steadily and slowly, and don't shake it hard to borrow money.

Smith Shoulder Training Machine Recommended

Fitness parts: shoulders

Exercise site: deltoid toe.

Collaborative exercise: deltoid middle bundle, trapezius middle bundle, triceps brachii, trapezius lower bundle, serratus anterior.

Fitness equipment: equipment

Sitting on the bench under the barbell of Smith machine. Hold the barbell tight. Put the barbell behind your head. Keep your arms slightly bent. Then repeat. During the action, pay attention to safety protection and don't hit your head.

Fasciculus deltoid

Shoulder training barbell paddling at attention

Fitness parts: shoulders

Exercise site: deltoid middle bundle

Collaborative exercise: toe deltoid, middle deltoid, brachialis, biceps brachii, trapezius and infraspinatus.

Fitness equipment: barbell

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.

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.

Sitting dumbbell side lifting shoulder training

Fitness parts: shoulders

Exercise site: deltoid middle bundle

Collaborative exercise: deltoid posterior bundle, trapezius, erector spinae, extensor carpi.

Fitness equipment: dumbbells

Action essentials:

1. Sit upright, hold your chest and abdomen, stand upright, or add sacrum pad to your upper back, and hang your waist; Bend your arms slightly and hold the dumbbell in your palm.

2. Maintain a stable sitting posture, inhale, concentrate the contraction force of the middle bundle of the shoulder muscles, especially the deltoid muscles, pull your arms up to the side until they are horizontal or slightly higher than the horizontal plane, pause for about 1 s, maintain and obviously feel the muscle contraction state, exhale and retreat.

Precautions:

1. In the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, the wrist is turned up slightly higher than the thumb until it is lifted to the highest position; When the dumbbell falls, the wrist turns back.

2. When lifting or releasing the bell, the upper body is not allowed to swing back and forth, but shoulders are allowed; Don't lift dumbbells by swinging; Don't lean forward, put the dumbbell beside you.

3. Be sure to keep your palms down after lifting in place, and try to make your shoulder joint higher than your elbow joint. The elbow joint is higher than the hand, so that the deltoid muscle can always be fully stimulated by gravity. During the whole movement, the elbow should always be bent 100 ~ 120 degrees to avoid the action with the help of arm strength.

Raise your arms to both sides until your upper arms are parallel to the ground. Keep your elbows bent during exercise.

Side lift (arm) of puller for shoulder training

Fitness parts: shoulders

Exercise site: deltoid middle bundle

Collaborative exercise: trapezius, deltoid toe, serratus anterior.

Fitness equipment: tensioners

Explanation: Stand up, grab the crossed tensioners with both hands and keep your elbows slightly bent. Raise your arms parallel to the ground.

Lift the puller (arms) for shoulder training.

Fitness parts: shoulders

Exercise site: deltoid middle bundle

Collaborative exercise: deltoid toe, serratus anterior, brachialis, biceps brachii, trapezius.

Fitness equipment: tensioners

Description: Grasp the grip of the puller with both hands. Stand up straight and bend your knees slightly. Lift the stretcher to your chest. Keep your elbow parallel to your wrist and relax your wrist. Then go back and repeat.

Smith machine shoulder training straight pull type

Fitness parts: shoulders

Exercise site: deltoid middle bundle

Collaborative exercise: deltoid, brachialis, biceps brachii, trapezius middle bundle, infraspinatus.

Fitness equipment: equipment

Action description standing in front of Smith's photo frame. Hands are shoulder height. Pull the rod to your chest. Then go back and repeat. Try to use your upper arm strength when exercising.

Mechanical side lift for shoulder training

Fitness parts: shoulders

Exercise site: deltoid middle bundle

Cooperative exercise: middle trapezius muscle

Fitness equipment: equipment

Action Description: Sit on the side lifting device and fix the upper arm on the cushion. Raise your arms until they are parallel to the ground.

Posterior deltoid tract

Shoulder training with reverse butterfly machine

Fitness parts: shoulders

Exercise site: posterior deltoid muscle bundle

Cooperative exercises: rhomboid, infraspinatus, trapezius, trapezius and deltoid.

Fitness equipment: equipment

Key points of shoulder spreading action of the reverse butterfly swimming machine;

1. Sit on the butterfly machine with your chest close to the mat. Hold the handle tightly and adjust it to shoulder height. Elbow slightly bent, ready to pull back.

2. When pulling back, gradually tighten the posterior deltoid muscle. When you pull back to the finish line, slowly restore it and put it back to the starting point. When you put it back, don't put down the weight quickly in exchange for rest time. Slowly and controllably lowering the muscles can ensure that the deltoid muscles are constantly tense. One group was repeated 8- 12 times.

Matters needing attention in spreading the shoulder of butterfly-reversing machine:

1. Try to point your elbow to the left and right, not to the ground, otherwise it will have no effect on the posterior deltoid.

2. The descending speed should not be too fast. It should be controlled well, and it is not easy to descend to the end to ensure the continuous stretching of muscles.

Bend down dumbbell pull-ups for shoulder training.

Fitness parts: shoulders

Exercise site: posterior deltoid muscle bundle

Coordinated movement: rhomboid, trapezius, latissimus dorsi, deltoid, infraspinatus, brachialis, radial brachialis, biceps brachii, gluteus maximus, quadriceps femoris and hamstring.

Fitness equipment: dumbbells

Instructions: lean forward and keep your back straight. Grasp the dumbbell with both hands, keep your arms slightly bent and your elbows pointing to both sides. Bend the elbow upward and pull it upward to improve the dumbbell position. Keep your upper arm perpendicular to your body. Keep your arms slightly bent when you return.

Shoulder training prone dumbbell side lift

Fitness parts: shoulders

Exercise site: posterior deltoid muscle bundle

Collaborative exercise: rhomboid, trapezius, trapezius, deltoid, infraspinatus, triceps brachii, extensor carpi.

Fitness equipment: dumbbells

Prone lateral movement is the main point:

1. Lying face down on a tall, flat stool. Hold the dumbbell with both hands, palms facing each other, arms hanging down, arms straight but elbows not completely locked.

2. Draw a semicircle with dumbbells, and raise it to the height of shoulders on both sides, with the highest point at the same level as the ear; Slowly descend to the starting position. Repeat.

3. Breathing essentials: inhale when the arm is lifted up, and exhale when it is relaxed and restored.

Precautions for prone side lifting:

1. Try to keep your chest on the stool during the movement to prevent borrowing, so as to effectively develop the muscle strength of deltoid muscle.

2. In addition to the flat plate, the upper inclined plate can also complete the prone side lift (bird), and the action essentials and effects are basically similar.

3. It should be noted that the action of prone birds is to shake their arms with dumbbells instead of pulling dumbbells with their arms, and more is to exercise their backs.

Lateral flat stretching of bending stretcher for shoulder training

Fitness parts: shoulders

Exercise site: posterior deltoid muscle bundle

Collaborative exercise: rhomboid, trapezius, trapezius, deltoid, infraspinatus, teres minor, hamstring, gluteus maximus, hip adductor, triceps brachii, extensor carpi, erector spinae.

Fitness equipment: tensioners

Action essentials:

1. Bend down close to the horizontal position, stand with your feet shoulder width apart, hold the handle of the stretcher with the palms of your hands facing each other, bend your upper body forward to be parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back.

2. Lift the two handles to the sides until the upper arm is parallel to the back, preferably beyond this position, stop for a while, and then put down the handles to recover. Do it repeatedly.

Shoulder training stretcher pulls shoulders.

Fitness parts: shoulders

Exercise site: posterior deltoid muscle bundle

Collaborative exercise: toe of deltoid, middle trapezius, lower trapezius, rhomboid, brachialis, radial brachialis, infraspinatus, biceps brachii, erector spinae, hamstring and gluteus maximus.

Fitness equipment: tensioners

Description: Sit on the bench and hold the straight handle of the puller. Sit up straight and keep your knees slightly bent. Point your elbows to both sides. Pull the straight bar toward the chest until the elbow is flush with the back. Keep elbows and upper arms parallel to the ground.

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