Men stretch out their deltoid muscles
Relaxation is a popular outlet. The beautiful deltoid muscles that men have worked hard to show must be displayed in a stylish way, especially in the workplace. Men, shirts are the best way to show off your good figure and also the best way to look good. If you don’t have a good figure, would you dare to wear it?
Are you a "reliable" man? Can you give a woman broad enough shoulders? Many "spare-bone men" lack confidence in their thin bodies, so let's do some training together today to become a reliable man! In this fitness plan, let’s build deltoid muscles together.
Warm-up:
1 Side raise: Hold a pair of dumbbells, put your arms naturally on both sides of the body, stand straight with your chest high, and spread your feet Stand shoulder-width apart, arms externally rotated, palms facing forward, elbows slightly bent.
2 Dumbbell standing front raise: Stand upright, step on the ground with your feet shoulder-width apart, hold dumbbells in both hands and hang naturally on both sides of the body, pay attention to the arms being parallel to the ground, palms facing down.
3 Dumbbell Interaction Shoulder Press Turn: Push the left dumbbell slightly diagonally above the shoulder and rotate the body to the right. Return to the ready position and turn around To the left, lift the right dumbbell up
Getting Started:
1 Barbell shoulder press: Raise the barbell straight above your head, tilt your head slightly back, but keep your body upright. Pause for a moment, then slowly lower your arms and return to the starting position, paying attention to fully extending your arms. Straight, the barbell should be directly above your shoulders and keep your core stable.
2 Dumbbell shoulder press: Stand, hold a pair of dumbbells beside your shoulders, bend your arms, palms facing each other. Spread your feet shoulder-width apart, knees Bend slightly. Pay attention to raising the dumbbell until your arms are fully extended and slowly lower the dumbbell back to the starting position.
3 Fitness ball dumbbell seated press: legs bent at the knees Place your feet firmly on the ground at a 90-degree angle, keep your body upright, and sit directly above the fitness ball with your core tightened. Hold dumbbells in both hands at a 90-degree angle to the elbows on both sides of your body, with your palms facing forward. Pay attention to the fact that your body is vertical to the ground, and your elbows are slightly bent. .
Further study: two difficult movements
1. Floor handstand shoulder press, using a push-up posture, but with your feet forward and your hips raised, your body is almost on the ground Vertical. Note that the distance between your hands is slightly wider than shoulder width, your arms remain straight during the descent, your body sinks, and your head almost touches the floor
2. Lean over with dumbbells, with your feet shoulder-width apart and your core tightening your knees. Slightly bend your body and lean down nearly parallel to the ground, extend your hips backwards, place your hands and arms in front of your chest and face each other perpendicular to the ground. Pay attention to keeping the spine extended, tightening the core and keeping the body stable. When the stop point is reached, the arms are raised vertically and the shoulder blades are retracted. As long as your arms are parallel to the ground, you need to pay attention to simulating the posture of a bird flying and waving its wings
