Just seven steps to create the perfect deltoid

If your body always looks a little weird, what is wrong with it ? You might want to pay more attention to this deltoid muscle that we call the provocative facade. This muscle can determine whether the boy has an inverted triangle and whether the girl has a slippery shoulder. It is very important to practice your shoulders.

1.jpg

Muscle structure

Here you can look at our deltoid structure.

As the name implies, it consists of three muscles. The deltoid anterior bundle, the middle bundle and the posterior bundle.

This is a relatively rich muscle, and the muscle fibers are extended at multiple angles.

Starting point: the position of the outer third of the deltoid anterior clavicle, the middle beam starts from the shoulder peak, and the rear beam starts from the shoulder scapula

End point: deltoid trochanter of the humerus

Function: toe: shoulder flexion, shoulder level adduction

Middle bundle: shoulder outreach

After beam: shoulder horizontal abduction

Step / method

1 instrument shoulder press

2.jpg

3.jpg

Practice site: mid-triangle, anterior deltoid, triceps

Action essentials: The sitting position begins, the body is close to the backrest, the handle is held by both hands, and the exhalation is pushed up to a certain angle to the elbow joint.

2 dumbbell press

4.jpg

5.jpg

Practice site: mid-triangle, anterior deltoid, triceps

Action essentials: The sitting position begins, the body is close to the backrest, the dumbbells are held in both hands to keep the arms and arms at 90 degrees, and the exhalation is pushed up until the arms and arms are not fully extended, and the action is repeated.

3 dumbbell side lift

6.jpg

7.jpg

Practice site: the midline of the deltoid muscle

Action essentials: Standing, legs apart and shoulder width. Hold the dumbbells in both hands so that the elbows of the shoulders are at the same level, exhale and lift the inhalation and repeat the movement. Note that the wrist is stable.

4 leaning over dumbbells flying birds

8.jpg

  

9.jpg Practice site: deltoid posterior bundle

Action essentials: Standing, legs apart and shoulder width, knees bent to keep the back straight in the correct position. Hold the dumbbells in both hands so that the elbows of the shoulders are at the same level. Exhale and lift up to the elbows of the shoulders at the same level, inhaling and repeating. Pay attention to the stability of the body.

5 standing posture before the dumbbell

10.jpg

11.jpg

Practice site: mid-triangle, anterior deltoid, triceps

Action essentials: Standing, legs apart and shoulder width. With both hands holding the dumbbells, exhale and push forward to the elbows of the shoulders at the same level, inhaling and repeating the movement. Pay attention to the stability of the body.

6 standing barbells

12.jpg

13.jpg

Practice site: mid-triangle, anterior deltoid, triceps

Action essentials: Standing, legs apart and shoulder width. Hold the barbell with both hands and exhale to lift the front of the chest, taking care not to shrug and shoulder. Inhale and drop, repeat the action. Be careful to keep the wrists neutral and do not swing.

7 standing barbell press

14.jpg

Practice site: mid-triangle, anterior deltoid, triceps

Action essentials: Standing, legs apart and shoulder width. Hold the barbell with both hands and push it up until the arms and arms are not fully extended. The inhalation drops continuously. Be careful not to shrug your shoulders and shoulders. Keep your wrists neutral and do not swing.

Precautions

Training method:

If you are just starting to practice, it is recommended to start with light weight, multiple sets, and multiple times. That is, each action is 12-15 times each time, 4-5 groups can be used. Practice each muscle to it. It will be OK in about 60 minutes.

If you have been practicing for a long time, then you should practice step by step according to your own weight, and recommend less practice, multiple sets, and multiple action items.

 

Chopsticks Cage

Chopsticks Cage,Folding Plastic Ladder,Drain Chopstick Cage,Cutlery And Spoon Cage

Taizhou Baiying Commdity Co., Ltd , https://www.baiyingplastics.com