Nowadays, fitness is becoming more and more popular among people, and when we are exercising, we can also choose to exercise according to our own needs. For example, if we want to exerciseShoulder deltoid muscles, just practice the deltoid muscle training method, then Shoulders How to exercise the deltoid muscles? I believe some people still know how to do it. So, how should you train your deltoid muscles? Let’s learn how to train deltoid muscles together.
1. Straight arm front raise
Stand naturally, or stand close to a 45-degree incline, with both hands holding a barbell or dumbbell hanging in front of your legs, with a shoulder-width grip. Lift the barbell (or dumbbell) forward and upward (with your elbows slightly bent) until it is above eye level. Then, slowly lower the restore; repeat.
Control the waist during the movement to avoid injury. You can complete the movement by leaning on an inclined bench. Of course, the exercise range will be smaller than standing upright.
2. Dumbbell lateral raise
Stand naturally with your feet shoulder-width apart, keep your abdomen straight, your chest straight, and your back straight to keep your body stable. Hold the dumbbells with both hands and hang them on both sides of your body, with your elbows slightly bent and your fists facing forward. Hold the dumbbells with both hands to both sides at the same time until the upper arms are parallel to the ground. This can keep the deltoid muscles continuously tense, and beyond this position, the weight of the dumbbell no longer falls on the deltoid muscles; then slowly lower it back along the original path. Stay in position and repeat.
Pay attention to how much the dumbbells are lifted to both sides at the same time, until the upper arms are parallel to the ground. This can keep the deltoid muscles continuously tense, and beyond this position, the dumbbell weight is no longer concentrated on the middle deltoid muscles.
3. Standing prone and side raising
Stand with your feet shoulder-width apart, hold a dumbbell with your palms facing each other, and bend your upper body forward until it is level with the ground.OK, bend your legs slightly so that there is no tension in your lower back and your back remains straight. The above requirements must be maintained throughout the entire movement.
Hold the dumbbells in both hands and raise them to both sides until your upper arms are parallel to your back (or slightly beyond), pause for a moment, then lower the dumbbells and return. Repeat.
Pay attention to keeping your back and lower back straight and tight during the entire movement, otherwise the lower back may be easily injured. Of course, it is best to wear a protective belt.
Exercise precautions
The shoulder is a complex and fragile area. Before formal training, it is important to ensure that the entire shoulder and its attachments are fully warmed up. My warm-up even includes light bench presses and tricep extensions, followed by light weights on the machine, pull-downs, and lateral raises to directly warm up the delts. Arrange at least 5 minutes of warm-up exercises before formal training. If it is winter, it is best to extend it to 10 minutes.
If you are just starting to practice, it is recommended to start with light weight, multiple sets, and multiple reps. That is, 12-15 times of each action, 4-5 groups are enough. Just practice every muscle. It's OK in about 60 minutes.
If you have been practicing for a long time, then you should practice step by step according to your own weight-bearing capacity. It is recommended to practice with fewer reps, more sets, and more movements.
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