As the pace of life becomes faster and faster, although more and more people pay more attention to fitness, due to work or life reasons, they cannot go to the gym to exercise regularly, and they habitually put their health first. Bit. Today, the editor will teach you how to exercise the middle deltoid muscles with bare hands at home, so that your methods will become more powerful.
< /p>
1. Military-style press
For military press, it is recommended to do 10 to 12 reps per group and rest for 1 minute between groups.
Key points: Spread your feet shoulder-width apart (turn up your toes), keep your hands straight and close to the ground, and keep your back and legs straight. When viewed from the side, your body will appear in an inverted V shape.
Then, gradually lower your shoulders until your elbows appear at 90 degrees. After staying for about 2 seconds, push your body back as if you were lying on the ground and push up, returning to the preparatory position.
Please pay attention to the safety of your head when lowering. If you feel that the height is not high enough, you can also get a small stool and place your hands firmly on the stool to make the arm bend more accurately and press down at a deeper angle. But for safety reasons, the stool must be firmly fixed to the ground. If you are not sure, don’t try it!
2. Rowing upright
Key points: For upright rowing, it is recommended to perform 10 to 15 reps per group, resting for 1 minute between groups.
At the beginning of the movement, pull the backpack up with both hands until it reaches the nose position and stop for 1 second. At this time, the elbows must be parallel to the ground, then slowly lower it, pull it up and repeat.
Try to keep your awareness on your shoulders, do not use the strength of your arms to pull, and do not raise your shoulders above shoulder height or shrug.
3. Birds flying parallel to the ground
Key points: It is recommended to do 8 to 12 reps per group for parallel flyes on the ground, resting for 1 minute between groups
Find an open, obstacle-free place, place your hands on the ground, like a push-up motion, and kneel on the ground with your feet bent.
Use the deltoid muscle in your right hand to prop up half of your body, with your left shoulder facing the ceiling. At this time, raise your toes to give your body room to move. Try not to twist your bodyUse force to complete the movement, try using one shoulder to apply force, and make sure you are practicing in the right place!
The above actions are mostly focused on training the middle and front deltoid muscles. In order to make you look equally powerful in all directions, don’t forget the rear deltoid muscles! Usually, "flying bird" movements are used with dumbbell training. When training with bare hands at home, you can use a water bottle filled with water and a heavier book instead.
4. Forward bend and side raise
Key points: For forward bends and side raises, it is recommended to do 15 to 20 times per group, with a 1-minute rest between groups
Bend your feet and knees slightly, lift your chin slightly, lean forward at 45 degrees, cross the elastic bands with your hands, and keep your back straight.
Bend your elbows slightly and spread them out to the sides, with your upper arms parallel to the ground. Slowly lower it and return to the preliminary action.
Keep your palms down during the process. Also relax your arms and use your shoulder strength to perform this action.
Some people may wonder if this is enough resistance? Then you may overestimate your abilities! Don’t underestimate the weight of the backpack. If it is filled with items, it will definitely be as heavy as a dumbbell! Of course, be careful not to damage the backpack by loading it too heavy.
Finally, I would like to remind everyone that shoulders are smaller than muscle groups such as legs and hands. Therefore, when choosing weight, special consideration should be given to your own abilities to ensure training results are achieved.