How to train the middle deltoid muscle? There are training methods. At the same time, the training effects of the training methods are different. Some have good effects and some have average effects. How to train the middle deltoid muscle to make it bigger? Of course, some people Still understand. So, how to strengthen the middle deltoid muscle? It's actually very simple. Let’s find out together below!
How to strengthen the middle deltoid muscle
1. Dumbbell lateral raise: It mainly strengthens the middle part of the deltoid muscles, helps increase the width of the shoulders, and is particularly effective in correcting slippery and narrow shoulders.
2. One-arm dumbbell lateral raise: It can stimulate the isolated side of the deltoid more effectively, and the one-arm lateral raise can handle heavier dumbbell weights, which is suitable for exercises in the extreme stimulation stage of heavy weight.
3. Seated dumbbell lateral raises: Compared with standing dumbbell lateral raises, it can focus more on exercising the middle deltoid muscles, basically eliminating the assisting effect of the legs and abdomen when standing.
4. Lateral raise with cable puller: Use a moderate weight to ensure that the entire movement is done correctly to achieve the purpose of carving the middle line of the deltoid muscle.
5. Side-lying straight-arm raise: an extension of the single-arm dumbbell lateral raise.
6. Dumbbell shoulder press: It can effectively increase the circumference of shoulders. Heavy weight can make the strength and circumference of shoulders increase rapidly. Growth
7. Alternate sitting and pressing dumbbells: Alternating and alternating dumbbell pressings can lift heavier weights and rapidly increase shoulder strength and circumference.
What are the benefits of deltoid exercise?
1. Reduce fat content to help weight loss
Moderately increasing the proportion of muscle will help increase metabolism and reduce fat. To produce and avoid the occurrence of obesity. Why does increasing muscle have such an effect? Because even if the human body is not exercising, 1 kilogram of muscle can consume approximately 75 to 110 calories. And every 1 kilogram of fat can only consume 4 to 10 calories. Therefore, increasing the muscle content in the body, coupled with moderate dietary control, will certainly lead to better results for people who need to lose weight.
Correct muscle strength training will help enhance the strength of important parts, improve body shape, and increase flexibility.
2. Avoid pain degeneration
Modern people’s lives are increasingly moving towards a sedentary lifestyle. Whether working or studying, they need to use the neck and waist muscles for a long time and in large quantities. if notNeck and back muscle training, if the muscle strength is insufficient or overused, will cause muscle strain, cervical and lumbar spine diseases will come to your doorstep, and symptoms such as soreness and degeneration will occur. In severe cases, it may even affect the posture and make the appearance appear drastic. change.
Correct muscle strength training will help enhance the strength of important parts, improve body shape, and increase flexibility. For example, through muscle strength training that stretches the back, chest, shoulders and neck, it can help increase the strength of the back muscles, making it easier for you to maintain a good posture at all times and appear healthier and more confident. At the same time, muscle strength training can also help achieve left-right balance, reduce spinal pressure, and improve posture.
3. Be more energetic
For muscle strength training similar to the deltoid muscles, the famous American doctor and best-selling author Miriam E. Nelson said that research and surveys have found that participating in muscle strength training After one year of training, the respondents were more energetic than before, and felt many years younger. They were more active in exercising, and the amount of exercise increased by 27% than before. This was achieved in just one year of muscle training. Effect.
4. Delay aging
Generally speaking, the human body’s muscle strength is at its best peak state between the ages of 20 and 25. After the age of 25, it will lose 10% every 10 years. The rate of muscle weight and strength decreases gradually. After the age of 60, the loss of strength will decrease at a doubling rate. Not only will the athletic ability become significantly worse, but ordinary daily tasks such as carrying luggage and going to the toilet will also become difficult. It may also affect mobility and significantly reduce walking speed. .