* * * deltoid muscle * * * Attention recommended A. Key exercise parts: mainly deltoid muscle and triceps brachii, followed by pectoralis major, trapezius muscle and back. B. Starting posture: 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 goes straight over 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. 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 arms are straight. Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell. 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 the elbow and wrist are slightly bent when holding 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. Side lift A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, hold dumbbells in both hands in front of the pituitary gland, bend your elbows slightly, and punch your eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to the head level. 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. Pay attention to rowing. A. Key exercise areas: deltoid muscle and trapezius muscle, 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 and slowly lift it close to your body. Lift 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 the lifting speed will be slower than when you put it down, so the training effect will be better. Use dumbbells or barbells for "front flat lifting" A. Key exercise areas: upper chest and deltoid toe. B. Starting posture, stand naturally, hold a bell in each hand or hold 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. Shrugging a. Key exercise areas: trapezius, neck and upper back muscles. B. Starting posture: stand naturally, with hands forward, holding barbells or dumbbells and hanging in front of your legs. C. Action process: both shoulders are lifted upward at the same time, so that the acromion touches the ear as much as possible, and then the shoulders are slowly turned backwards at this vertex position, and then the arms are slowly turned downwards to the original position where the arms are drooping. Do it repeatedly. Don't bend your elbow when you shrug. D: Training points: If you bend your wrist slightly and turn your elbow tip outwards, it will be more effective for the contraction of the trapezius muscle of your shoulder. 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, 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 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. Rope side lift A. Key exercise site: lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, hold the handle of the anterior pituitary with one hand, bend your elbows slightly, and punch forward with your eyes. 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.