triangular
Located under the skin of the shoulder. It is a triangular muscle, and the protruding shape of the shoulder is formed by this muscle. The muscle fibers on both sides are spindle-shaped, and the fibers in the middle are multi-pinnate. This structure has small muscles and great strength.
Its function is to raise the arm to a horizontal position; Raise your arms forward, middle and back to a certain height.
You can use various dumbbell barbells to push, bench press (toe adduction), and lift dumbbells to the front, back and back; Pull-ups for training.
Stand at attention and recommend
A. Key exercise areas: deltoid and triceps brachii, followed by pectoralis major, trapezius and back.
B. Starting position: 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 is straight above 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. It's best to tie a belt around your waist and practice weightlifting and waist protection. In addition, don't hold your breath when recommending.
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Dumbbell push
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.
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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.
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Side lifter
A. Key exercise site: the lateral middle bundle of deltoid muscle.
B. Starting posture: stand naturally, with dumbbells in each hand in front of the anterior pituitary, elbows slightly flexed and eyes forward.
C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to the level of the head. Then, slowly fall back to the original position along the original path and repeat it.
D. training points: 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, at the same time, the wrist is turned up slightly above the thumb until it is lifted to the highest position. When the dumbbell falls, the wrist turns back.
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Boating at attention
A. Key exercise areas: deltoid and trapezius muscles, followed by biceps brachii and forearm.
B. Starting posture: stand naturally, hold the middle of the bar with the back of your hand forward, with a distance of 6 inches, and hang your arms in front of your legs.
C. Action process: Hold the bell, slowly lift it close to your body, and keep your elbow above the handshake until it reaches the level near your neck, and then stop for a while. Then, slowly put it down to your legs along the original road. Do it repeatedly.
D. Training points: Put down the barbell slowly every time, and lift it slower than when you put it down, so the training effect will be better.
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Dumbbell or barbell with "front flat lift"
A. Key exercise areas: upper chest and deltoid toes.
B. Starting posture, standing naturally, holding a bell in each hand or lifting a barbell in front of your legs.
C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it.
D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.
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The rope stands upright and lifts horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles.
B. Starting posture: Stand with your feet shoulder width apart, hold the handle of the stretcher with your palms facing each other, with your upper body leaning forward parallel to the ground and your legs slightly bent, so that there is no tension in your lower back.
C. Action process: lift the two handles to both sides until the upper arm is parallel to the back (or slightly beyond), pause for a moment, and then put down the handles to recover. Do it repeatedly.
D. Training points: Because the resistance of the stretcher always exists during the exercise, the stimulation to the deltoid muscle is obvious.
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Rope side elevator
A. Key exercise site: the lateral middle bundle of deltoid muscle.
B. Starting posture: stand naturally, hold the handle of the anterior pituitary with one hand, bend your elbow slightly, and rush your eyes forward.
C. Action process: Two hand-held handles are lifted to both sides at the same time until they are lifted to a position flush with the head. Then, slowly fall back to the original position along the original path and repeat it.
D. Training points: Because the resistance of the stretcher always exists during the exercise, the stimulation to the deltoid muscle is obvious.