The human shoulder mainly includes deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, deltoid muscle is divided into three bundles: front, middle and back, which is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder. Therefore, reasonable deltoid exercise can completely widen your shoulders and improve your body shape quickly and effectively.
Deltoid muscle exercise mainly includes:
1. Straight arm side lift
Practitioners stand upright, look forward, lift dumbbells and hang their arms. When practicing, raise your hands straight through your side to a horizontal position. This action is mainly to develop the middle bundle muscle of deltoid muscle, generally doing 3 ~ 4 groups, each group doing 8 ~ 12 times. When practicing, the weight of dumbbells should be appropriate, and each group can only try 8 ~ 12 times.
2. Lift the straight arm horizontally and upwards.
The preparation for this exercise is as above. When practicing, hold the dumbbell straight arm with both hands and lift it horizontally. After 2 ~ 3 seconds of static force, hold the dumbbell straight arm with both hands and lift it upward. This exercise can effectively develop the toe end of deltoid muscle, usually doing 3 ~ 4 groups, each group doing 8 ~ 12 times.
Open your neck and push back.
This sport can be played by standing or sitting. The exerciser holds his chest out, looks forward, holds the barbell with wide hands, lifts the barbell from the back of his neck along the pillow, and straightens his arms. This action can fully develop the anterior, middle and posterior deltoid muscles, generally doing 6 ~ 8 groups, each group doing 4 ~ 6 times.
If you want shoulder width, just stick to the above practice methods and practice 2 ~ 3 times a week. After a period of time, you will get a satisfactory result.