Many men like to work out and want to develop a pair of broad shoulders to give people a sense of security. The wide shoulders come from the muscles on both sides of the shoulders become thick, this muscle is what we often call "Deltoids". The reason it is called deltoid is because anatomically, it is in the shape of an inverted triangle. Because it is wrapped around the shoulder, we divide it into three parts: The anterior bundle, the posterior bundle, and the middle bundle. The training movements for each of the three parts are also different. Below, we look at the exercises for each of the three parts of the deltoid muscle.
The anterior deltoid: Dumbbell front planks
In the fitness world, many people use this movement when training the anterior deltoid muscle bundle. First we use the standing position, holding dumbbells on both sides of the body, elbows slightly flexed state, palms back. Then, both arms are raised to the front side to be parallel to the ground. You can alternate between the two sides at the same time or left and right arms. Note that the force should be used to force the shoulder, do not use the arm to borrow too much force. The dumbbell front planks are the most basic way to practice the front and middle bundles of the deltoid muscle, in training to find the feeling, if you do a few groups of shoulders or no congestion no feeling, it is necessary to check whether the movement is accurate.
Deltoid muscle bundle: Dumbbell side planks
For the training of the deltoid muscle bundle, we can use the classic dumbbell side planks action. The first thing we do is sit on a bench, hold dumbbells on both sides of the body with both hands, elbows slightly flexed, legs knees apart and slightly flexed, straighten the back, and then the shoulders are powered up so that both arms lift the dumbbells to the sides, stop when the elbows are at the same level as the shoulders, hold for two seconds, let the muscles contract fully, and then fall back to the beginning.
Posterior deltoid: Prone dumbbell flyes
The posterior deltoid is a position that is easily overlooked, for this part of the practice, the most simple and effective action is the dumbbell dive bird, which is also the practice of the posterior bundle of a very classic action.
The first legs are naturally separated and shoulder-width apart, knees slightly bent, bent over, arms slightly bent, the back remains parallel, shoulder blades open, each hand holding dumbbells, tiger mouth towards the legs, and then shoulder force, take the "Pour water" Position arms will dumbbells to the sides, when the elbows and upper back to maintain the level of the stop, hold for two seconds to let the muscles fully the dumbbells are then slowly dropped back to the beginning of the state, and so on.
Dumbbell flying bird precautions.
①do not lift the dumbbell with inertia
② inhale when lifting the dumbbell and exhale when dropping the dumbbell.
③ keep your arms slightly flexed and your shoulder blades tightened when the dumbbells return.
To increase the width of your shoulders, practice more of the middle bundle of the deltoids, and to enhance the thickness of the entire shoulder, practice more of the anterior and middle bundles of the deltoids.
For muscle building training, no matter which action, we try to increase the weight, and then control the number of groups in 5-6 groups, each group of action control within 10-12, and try to do each group to exhaustion, which is what we often say "Big weight, less times" Training.
For deltoid training, we can not only be limited to the front and rear bundle, we also need to practice more oblique muscles, only the oblique muscle training up, the whole shoulder will look strong and thick. Therefore, we use the dumbbell shrug, the oblique muscle to enhance.
Oblique training: Dumbbell shrug
First, we take a standing position with our feet apart, shoulder-width apart. The body is straight, and each hand holds a dumbbell of appropriate weight, with the center of the heart relatively vertical to the sides of the body. Inhale and begin to lift both shoulders while shrugging upward. Try to keep your shoulders next to your ears, and when you reach the top then mobilize your muscles and allow your shoulders to slowly turn backwards with the weight of the dumbbells until you return to the starting position.
Throughout the exercise, take care to tighten the shoulder blades, the elbows should not be bent, and the entire arm is perpendicular to the floor.
The above is the main content today, in fact, for the shoulders, there are many kinds of training movements, but the above three movements are the most basic movements of deltoid exercises, as long as the mastery of these few movements, adhere to the exercise, basically two or three months to have a pair of wide and strong deltoid muscle.
There is an adaptation period for everything, and human nature itself is good and bad. So treat the fitness, a large part of the people will be difficult to adhere to, however, when carrying this time past, fitness will become simple, when you adhere to more than three months, the seeds of fitness will take root in your body...
