In the freehand training movements, the training effect of each movement is also good. At the same time, the training parts of each movement are different. For example, some movements train the deltoid muscles, and some movements train the pectoralis major. I believe some people still know what are the freehand training movements for the deltoid muscles. So, what are the deltoid muscle training exercises? Let’s take a look below!
Lean over and raise to the side
1. Keep your chest up, your abdomen in, and your back straight.
2. Keep the movement speed steady and keep the back tense.
Arm circles
1. Stand upright with your feet hip-width apart. Raise your arms to your sides, parallel to the ground, palms down. This is the starting position of the movement.
2. With your arms as the center of the circle, draw a small circle forward with your respective shoulders.
3. After 10 seconds, draw circles in the opposite direction, and alternate circles in both directions for the appropriate length of time.
Variation: You can increase the difficulty by placing small weights on both hands.
Lateral arm raise
1. Keep your chest up, your abdomen in, and your back straight.
2. Keep the movement speed steady.
3. The elbow joint angle remains unchanged.
Arnold Recommendation
1. Keep your chest up, your abdomen in, and your back straight.
2. Push the shoulder upward naturally after external rotation.
Handstand push-ups
1. Stand facing a wall, about 0.9 to 1.2 meters away from it. Bend over and place your arms toward the ground, about 10 to 15 centimeters away from the wall, and at the same time lift your legs toward the wall—this action should be completed quickly and continuously.
2.Tighten your glutes and abs, and fully straighten your legs and arms. This is your initial position. Begin to lower yourself toward the ground while keeping your legs fully straight and your feet together. Bend your elbows to almost 45 degrees—neither too far out nor in line with your upper arms.
3. Continue to lower your body until your head almost touches the ground. Once you reach the lowest position, use force on your hands to keep retreating, tighten your hips and torso, and return to the starting position. Repeat this action for the specified number of times.
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