If you want to practice a part well, you must first understand the nature of this part. The deltoid can make your nose rotate and lift. The front bundle of the deltoid can lift our arms to the front of our bodies, the middle of the deltoid can lift our arms to the sides of our bodies, and the rear bundle of the deltoid, which we easily ignore, can lift our arms to the back.
Let's begin to introduce the action:
Action 1: dumbbell side lift
Action essentials: Hold a dumbbell in each hand, lean forward slightly, and lift the dumbbell upward at the beginning of the action. One of Schwarzenegger's training methods is that in the process of lifting, we can turn our wrists slightly, just like pouring water from a cup, and finally put it down.
When doing side lifts, we will borrow some strength from trapezius muscles to some extent, and we can avoid borrowing by sitting.
Action 2: barbell push
Action essentials: This action mainly trains the front and middle bundles of the shoulders. First of all, we hold the barbell with both hands, which is wider than the shoulders, and lift it to the height of the shoulders. Then we lift the barbell up until the arms are straight, and finally slowly put it down, so that the barbell can return to its original position. When completing the action, we need stable control, and don't lift and put it down quickly.
You can do it not only in the front of the body, but also in the back of the neck, so you can also exercise the front and middle bundles of the deltoid muscle and stimulate the trapezius muscle to some extent.
Action 3: the dumbbell is held horizontally in front.
Action essentials: This action mainly trains our deltoid toes. First, take a dumbbell in each hand, then keep our elbows at a certain angle and lift them up. When our arms are parallel to the ground, we finish this action. But pay attention to one problem. This action will definitely drive the trapezius muscle, because it is a lifting action. If you want to avoid this situation, you can choose a dumbbell with a small weight to find out the centrifugal contraction and contraction of the shoulder.
Action 4: Lift the rope horizontally.
Action essentials: This action is also used to train our deltoid muscles. Hold the rope handle with one hand, put the other hand on our hips, and then pull out the rope handle smoothly. In this action, the curvature of our elbow should remain the same.
The above are the shoulder training moves we recommend for everyone. Although everyone can do actions, what we want to tell you is the details of these actions. Finally, I wish every reader can develop huge and full shoulders!
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