How to train deltoid muscles?

How should we exercise the deltoid muscle? When exercising the deltoid muscle, we must reasonably improve our lifestyle and have some related postures. The deltoid muscle is our arm part. The deltoid muscle of the arm forms a triangular trend, so people will train themselves to have good muscles on the deltoid muscle. There are many types of deltoid muscles, including the front bundle, the back bundle and the middle bundle. So how to exercise the deltoid muscle?

(1) Raise your arms straight forward and upward

Function: Develop the anterior deltoid and other muscle groups.

Method: Stand upright with your arms hanging down, holding a barbell, dumbbell or barbell plate, raise your arms straight in front of you and keep them still for 4 to 6 seconds before raising them up to support with straight arms.

Key points: Lean your body forward slightly, and use the strength of your arms to raise your body completely, without using the strength of your body extension. Breathing: Inhale as you lift, and exhale as you straighten.

(2) Straight arm lateral raise and lateral raise

Function: Develop the middle deltoid and other muscle groups.

Method: Stand upright, hold the bell with your arms hanging down, and do straight-arm lateral raises. Pause for a moment, then raise them up to support with straight arms.

Key points: When raising your arms, your elbows can be slightly bent, and you cannot use external force to raise your arms.

Breathing: Inhale when you raise your arms, and exhale when you lower them.

(3) Side-lying straight arm raise

Function: Develop the deltoid muscle (mainly the middle part).

How to do it: Lie on your side on the mat, holding the bell in your right hand and supporting the mat with your left hand. Then raise your right arm straight up to the maximum height, and slowly lower it to count as one time. Repeat 8 to 10 times as a set, and rest for 2 minutes before repeating again.

(4) Straight arm loop

Function: Develop the strength of the deltoid muscles and other muscles around the shoulder joint.

Method: Stand upright, hold the bells with your arms hanging down and cross them in front of your chest, and do straight arm circles in front of your chest. You can also lie on your back and do straight arm circles.

Deltoid 3

Note: The movements mentioned above can be performed with different equipment and in different postures. For example, lateral raises can be done while standing upright or lying on your side. The direction of dumbbell straight-arm raises is more varied, and can be done forward, backward, or diagonally forward, which may have different effects on different parts of the deltoid muscle. When performing the above movements, you must keep your body stable and use your deltoid muscles to the best of your ability to complete the exercises without relying on external force. Lifting forward has a significant effect on developing the anterior bundle of the deltoid muscle; lateral raising with the palms facing down focuses on developing the middle bundle of the deltoid muscle, while raising with the palms facing up has a greater impact on the anterior bundle; lifting backward focuses on affecting the posterior bundle of the deltoid muscle. The lifting speed must be uniform, and static force is usually 6 to 8 seconds. Try to breathe naturally and don't hold your breath.

When doing deltoid muscle exercises, the methods introduced above are all acceptable and reasonable. You must persist when doing deltoid muscle exercises. Persistence is victory. Only with a persistent mentality can you get good results. However, it is not easy to develop good deltoid muscles. You must work hard while persisting.