Configuration and location: located on the shoulder, triangle. Starting and ending points: From the lateral clavicle, acromion and scapular crest, the muscle bundle gradually concentrates outward and downwards, and ends at the trochanter of deltoid muscle of humerus. The upper humerus is covered by deltoid muscle, which makes the shoulder joint round.
Deltoid muscle, also known as deltoid muscle, is divided into three bundles: anterior bundle, middle bundle and posterior bundle.
(1) Deltoid toe: deltoid? (Anterior deltoid, anterior shoulder)
(2) Intermediate deltoid: Lateral deltoid? (deltoid, shoulder)
(3) posterior deltoid: posterior deltoid? (posterior deltoid, posterior shoulder)
ⅰ. Anterior deltoid muscle bundle
1. Straight arm forward lift 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 it also involves the biceps brachii and the upper part of 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. ?
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, and you can rely on the inclined stool to complete the action. ?
3. Lifting height: If the heavy arm is parallel, it can be used to avoid injury; Controllable light weight can be lifted to the top of the head. At this time, the action is not limited to the front horizontal lift, but also a process of lifting.
2. Dumbbell alternating forward lift is the most classic forward leveling action. Because both hands are alternately lifted forward, it can impact the ultimate weight and stimulate the toe of deltoid muscle to the greatest extent. Compared with barbells and dumbbells, only small and medium weights can be lifted, which are mostly used to describe the muscle lines of toes. In addition, the dumbbell alternating front lifting is relatively independent because of the rotation of both shoulders, so it has more advantages in strategy when it is used to stimulate the weak deltoid muscle.
Target exercise site: deltoid toe? (But it also involves the biceps brachii and the upper part of pectoralis major)
Action essentials:
1. Stand naturally, or stand close to a 45-degree inclined stool with dumbbells in each hand hanging in front of your legs.
2. Lift the left dumbbell forward and upward (elbow slightly flexed) until it is above the line of sight. Then, slowly put down the reduction; Put down the left dumbbell and lift the right dumbbell forward at the same time, and repeat in turn. ?
Precautions:
1. When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid toe. ?
2. Control the waist to avoid injury during exercise, which can be done by leaning on the inclined stool?
3. Lifting height: If the heavy arm is parallel, it can be used to avoid injury; Can control light weight, can be lifted to the top of the head.
4. Similar actions: Hold the dumbbell arm horizontally in front, and you can exercise the weaker side alone:
3. The front end of the cable rises. This exercise is also aimed at the deltoid toe, just like other forward flat movements (dumbbells and barbells). In essence, it imitates the one-arm dumbbell lift on the rope tensioner. 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 at a steady and slow speed, and don't shake it hard to borrow money.
4. The vertical arrangement of barbells is simple and effective. Boating at attention can also be done by dumbbells, Schmidt machines and rope tensioners. The technical details are basically similar, but barbells are generally used.
Target exercise site: deltoid toe.
Rowing at attention is a comprehensive exercise that tends to exercise big muscles, and it is effective for the toe, middle and trapezius muscles of deltoid muscle.
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.
4. Other considerations for similar boating:
(1) Dumbbell rowing at attention: Dumbbell standing row.
(2) Smith rowed to attention: Smith rowed upright.
(3) Row together with the cable puller, and pay attention to: the cables are straight.
5. Do barbells press shoulders? It is the most basic and effective shoulder exercise, and it has the best effect on building the circumference and width of shoulder muscles. It is really aimed at the deltoid muscle, focusing the stress point on the target muscle.
Target exercise site: deltoid toe.
In front of the neck, the shoulder muscles are solely responsible for controlling the stability of the body. In the whole shoulder muscle group, there are no muscles in the front, middle and rear three bundles to be lazy, especially the front bundle. Of course, this action also has obvious exercise effect on the upper part of pectoralis major and triceps brachii.
Action essentials:
1. Stand naturally, or sit, and hold the pole with both hands. The distance between holding the pole is slightly wider than the shoulder by 2-5cm.
(1) Sitting posture restricts the activities of legs and hips, and the strength is concentrated on the upper body. When sitting, choose a bench with a backrest of 80-85 degrees, and the back should rest on the backrest completely;
(2) Standing posture puts some pressure on the lower limbs. Compared with sitting posture (sitting posture can help you exercise your shoulder muscles more isolated), standing posture can exercise your whole body strength better.
2. Lift the barbell to the shoulder, palm up; Push the barbell up to your face until your arms are straight above your head; Then, walk slowly along the original road and carry it on your shoulders. ?
Precautions:
1. After the action starts, only the arm is moving, and other parts of the body should keep a fixed posture. When doing push-ups, don't lean back and hold your breath. You'd better wear a belt around your waist to practice.
2. During the exercise, the wrist is stressed and kept fixed, and the back and forth swing of the wrist will increase the risk of injury.
3. In order to reduce the participation of other muscle groups, when Yu Jun pushes the shoulder, the barbell will fall to the chin, which will cause deep stimulation to the toe of deltoid muscle. If you go down to the clavicle, the triceps will participate in the force from the clavicle to the chin.
4. In addition, pay attention to the position of the elbow joint, don't lean back, the forearm should be perpendicular to the ground, and don't lock the joint when you lift it to the highest point. You can fall over your head, so that your shoulders will always be in a state of tension.
5. Other similar front neck compressions are fixed compressions, and the essentials are similar to barbell compressions, so I won't go into details.
(1) Smith neck forward pressure: Smith shoulder pressure?
(2) Cable shoulder pressing.
(3) Shoulder pressing: Lever shoulder pressing?
6. Arnold News is named after Arnold Schwarzenegger. This kind of exercise has the functions of pressing and lateral lifting, and can stimulate the anterior and middle deltoid muscles at the same time. It is the best substitute for dumbbell push and side lift, so it is an indispensable rotation item in your shoulder push training plan, and it can also continuously increase your interest in sports.
Target exercise site: the anterior and middle fascicles of deltoid muscle.
? Action essentials:
1. Hold a dumbbell in each hand, bend over, stand or sit, but it is required to straighten your back, lift the dumbbell to the shoulder position, and face your palm;
2. Then lift it like a dumbbell and start to turn your wrist so that when the dumbbell is lifted to the highest point, the palm of your hand faces forward;
3. Pause at the highest point, then put down the dumbbell in the opposite trajectory of lifting, and repeat.
Precautions:
1. Don't control the rhythm too quickly to avoid injury; ?
2. Try not to push the arm to the highest point where it is completely straight, otherwise the elbow joint will be completely straight and locked, and the deltoid muscle will not exert much strength, and the weight will be supported almost entirely by the bone. If you stop and start to put down the dumbbell before the elbow is straightened, the practice effect will be greatly enhanced.
7. Scott Publishing House is the original movement of "Mr. Olympia" Larry Scott. Because he insisted on practicing this movement hard, his shoulders were particularly developed, which made up for his congenital deficiency and became the first in the world.
Target muscle group: deltoid toe.
? Action essentials:
1. Hold the dumbbell on your chest with palms facing each other, then swing your elbow to the side and back, so that your palm is forward, and then clamp your elbow forward on your chest; Say it again.
2. Breathing essentials: inhale when swinging sideways backwards and exhale when swinging forward. ?
Precautions:
1. The dumbbell slowly swings to the side and rear, and the height is similar to that of the head, not exceeding the height of the head; ?
2. Pay attention to the forced contraction of the front of deltoid muscle when swinging backwards.
ⅱ, deltoid middle bundle
1, dumbbell lateral lifting is mainly used to construct the middle bundle of deltoid muscle, which is beneficial to increase the width of shoulders and has special effects on correcting shoulder slip and shoulder stenosis. Because the lateral lift is mainly coronal abduction, the training effect on the middle bundle of deltoid muscle is obvious, and the front bundle and the back bundle are not involved much.
Target exercise site: deltoid middle bundle
? Action essentials:
1. Stand with your feet open, shoulder width apart, naturally, tuck in your abdomen and hold out your chest, keep your back straight and keep your body stable. Hold dumbbells with your hands hanging at your sides, elbows slightly bent, fists and eyes forward.
2. Lift the bell to both sides at the same time until the upper arm is parallel to the ground, so as to keep the deltoid muscle in constant tension. Beyond this position, the weight of the dumbbell will no longer fall on the deltoid muscle; Then slowly fall back to the original position along the original path and repeat it.
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. Pay attention to the extent that the two hand bells are lifted to both sides at the same time, until the upper arm is parallel to the ground, so as to keep the deltoid muscle constantly tense. Beyond this position, the dumbbell weight no longer falls on the middle bundle of the deltoid muscle.
4. It is better to complete the action with medium weight standard than to reach the middle bundle of deltoid muscle with large weight. Overweight, irregular movements, may rely more on shoulders to complete the action, too much exercise on trapezius muscles, especially those with shoulders.
2. One-arm dumbbell side lift is basically similar to two-hand dumbbell side lift, and it is also the middle bundle of the main bodybuilding deltoid muscle. Comparatively speaking, the advantage is that it can stimulate one deltoid muscle more effectively, and it can cope with 30% more dumbbell weight when lifting horizontally with one hand than when lifting horizontally with both hands, which is suitable for practicing in the stage of extreme stimulation with load.
Target exercise site: deltoid middle bundle
? Action essentials:
1. Hold a dumbbell in one hand and something in the other, such as an adjustable inclined stool or a machine support; Tilt slightly to the side holding the dumbbell.
2. The dumbbell touches the side slightly, and then lift the arm to the side until the dumbbell is higher than the shoulder. Stop at the highest point, then slowly put down the dumbbell and return to your side. Repeat the action.
3. Breathing essentials: inhale when shaking your arm and exhale when putting down your arm.
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. Generally speaking, the side lift requires the arm to be straight, but slightly bending the elbow or even bending the arm can avoid borrowing power through joint movement when impacting heavy objects, thus protecting the elbow joint.
2. When the dumbbell is lifted to both sides, at the same time, 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.
3. 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. Sitting posture dumbbell side lift can exercise the middle bundle of deltoid muscle more intently than standing posture dumbbell side lift, which basically eliminates the legs when standing. The abdomen and other parts consciously or unconsciously help to complete the action.
Target exercise site: deltoid middle bundle
? 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.
4. Cable lateral lifting is aimed at the movement of the middle deltoid muscle, which can widen the width of the shoulder. Stretching training deltoid muscle is generally placed in the last project of deltoid muscle training, and the whole movement should be done correctly with moderate weight to achieve the purpose of carving the deltoid muscle midline.
Target exercise site: deltoid middle bundle
? Action essentials:
1. Stand naturally, hold the handle in front of the pituitary gland with one hand, bend your elbow slightly, and punch your eyes forward.
2. Hold the handle, pull the cable from the back, and hold the instrument with the other hand to keep balance.
Some people will pull up from the front, in fact, each has its own advantages. You can try which method is more effective for you alone.
Pull up slowly until the arm is balanced with the ground, and the elbow and palm should be at the same height. Keep your palms down at all times.
3. At the high point, pause for one second, slowly return to the starting point, and repeat the specified number of times; Then repeat the above action with the other hand.
Precautions:
1. The side pull of the puller imitates the dumbbell side lift, and concentrates on deliberately contracting the deltoid muscle, instead of relying on the external rotation of the arms and shoulders to achieve the purpose of lifting.
2. Other similar actions:
(1) Two-handed rope side lift: You can exercise your shoulders at the same time, which is not easy for beginners to standardize.
(2) The level of other fixed instruments is improved.
5. Sleeping dumbbell side lift, also called side lift, is actually similar to dumbbell one-arm side lift. Lateral position and lateral position used to be excellent exercises of deltoid middle bundle, but now it seems unknown.
This sport was invented and popularized by Arnold Schwarzenegger in 1970s, and was used by bodybuilders of the previous generation. Nowadays, people seem to have a soft spot for standing and mechanical side lifts, but few people care about side lifts. In fact, all Arnold needs to improve his lateral level is a pair of dumbbells, which can be done in most gyms and even at home.
Target exercise site: deltoid middle bundle?
? Action essentials:
1. Preparation posture: Lie on your side on the mat, hold the bell in your right hand, and bend your arm in your left hand to support the mat. The best way is to use an upper inclined plate or supine board at an angle of 30 degrees with the ground. The left side of the body leans on the upper inclined plate, and the right hand grabs a dumbbell and puts it on the right thigh.