Video tutorial /v_show/id_XOTcwNzQwMjA= Hypertext markup language
Don't practice hard, take your time, there will be changes in two months.
Deltoid toe lift?
Starting position?
Legs upright, chest out and abdomen in. Hold dumbbells or barbells with both hands and hang your arms in front of your legs. ?
Action process?
Hold the bell with your straight arm and lift it slightly over your shoulder. Hold still for a second, then slowly lower your straight arm and return to your leg. If you use dumbbells, you can do it with your left and right hands once and alternately. ?
Breathing?
Inhale when lifting, and exhale when falling. ?
Pay attention to the main points?
When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid.
Middle deltoid bundle-lateral lift?
Starting position?
Open your feet naturally, hold the dumbbell with both hands and hang it at your sides. ?
Action process?
Contraction of deltoid muscle, straight arm to the side, until slightly higher than the shoulder, rest for a second, and then slowly lower the arm to the drooping position. ?
Breathing?
Inhale when lifting, and exhale when standing still. Inhale when falling and exhale when falling completely. ?
Pay attention to the main points?
When lifting, keep your whole body upright, don't sway and bend, and keep your arms straight. ?
Intermediate bundle of deltoid muscle-lateral flat pull?
Starting position?
Stand upright with one foot covering one handle of the tensioner or one end of the rubber strip. Put your other hand on your waist. ?
Action process?
To contract the deltoid muscle, with one hand, pull the stretcher or rubber strip to the side at shoulder height. Press your waist with your other hand to keep your balance. After pulling to the highest point, pause for one second, and then under the control of deltoid muscle, let the tension spring or rubber strip slowly relax to the starting position. After repeatedly practicing one shoulder and failing to pull it up, practice the other shoulder. ?
Breathing?
Inhale when pulling up and exhale when reaching the top. Inhale when falling, and exhale when falling to the bottom. ?
Pay attention to the main points?
When pulling up, don't shake your body to help. This action can also be done with dumbbells and side lying.
Posterior deltoid-bend over and lift sideways?
Starting position?
Open your feet, bend forward 90 degrees, hold the dumbbell with both hands, and hang your arms straight down your shoulders. ?
Action process?
The deltoid muscle contracts at the back, and the straight arm lifts the dumbbell from both sides until it is parallel to the ground. Hold still for a second, then slowly lower your arm. ?
Breathing?
Inhale when lifting, and exhale when falling.
Pay attention to the main points?
When the dumbbell rises and falls, keep the whole body stable and don't shake. Focus on the back of the deltoid. Relax completely before lifting, and contract completely when reaching the highest point. This action can also be done on the bench.
Posterior deltoid-upright compression?
Starting position?
Pull the barbell from the ground to your chest and stand upright. ?
Action process?
Push your arms straight up until they are completely straight, rest for a second, and let the barbell slowly fall to your chest. ?
Breathing?
Inhale when lifting, and exhale when falling.
Pay attention to key points
Don't swing when the barbell goes up and down. This action also has a great exercise effect on triceps brachii. If the barbell falls behind the neck, it will have a great exercise effect on the back of deltoid muscle, which is called neck back pressure. Stools can also be recommended for the chest and nape of the neck. Dumbbells can also be used, and the left arm and the right arm can alternately push up and down at the same time. By doing this, you can inhale when pushing up and falling, and exhale when you are still.
Dressing after practice is very stylish ~