The deltoid muscle is a muscle group, divided into multiple parts, mainly the middle deltoid muscle, the front deltoid muscle and the rear deltoid muscle. Exercises for different parts The methods are also different. Although these muscles are very close, if you want to achieve a better exercise effect, it is best to choose the movements well. So let’s take a look at the freehand exercises for the middle deltoid muscles.
Wide-gap push-ups
This action is based on push-ups, using both hands As the distance increases, although the essentials of the movements remain the same, the strength required is significantly different, and the exercise effects are also very different. At first, we lie down on the ground. At this time, our hands and feet support the body to balance on the ground, and the distance between the hands is as wide as possible. At the beginning of the movement, we bend our elbows with both hands and bring our body as close to the ground as possible. Then we raise some arms again, let the body form an angle with the ground, and then start the action again. Insist on completing a group of 30 each time, and you can perform 3 groups.
Wide pull-ups
This action needs to be completed on the horizontal bar. At the beginning, we grab the bar with both hands. At this time, the distance between the hands is slightly wider than the shoulders, allowing the feet to leave the ground. At the beginning of the movement, we exert force with both hands to stretch the body upward until our entire body is off the ground and the chin position can exceed the single bar. At this point we slowly retract our hands and return to the original position. Insist on completing a group of 15 movements each time, and try to complete 3 to 5 groups. The more exercises you complete, the more obvious the effects will be.
Plank support
This action is a core strength training action. The exercise effect is very good. At the beginning, our elbows and feet jointly support the body to maintain balance on the ground. state. At this time, our body needs to be parallel to the ground, and the buttocks and abdomen should not be concave or convex. The next step is the persistence stage. After holding on for about 1 minute each time, relax your body and complete 3 groups.
The above is the freehand exercise method for the middle deltoid muscle. Once we master these movements, we can exercise it anytime and anywhere to better demonstrate the exercise effect.