Is it difficult to train deltoid muscles?

Some friends who are new to fitness often ask if it is difficult to train deltoid muscles? The deltoid muscle is located in our shoulders and is triangular in shape. In fact, the requirements and difficulty of training the deltoid muscle are quite high. Many people cannot train well because of incorrect methods and strength. The deltoid muscle is divided into: anterior deltoid, middle deltoid, and posterior deltoid. Many people neglect the training of the posterior bundle during training, so the effect of training is much worse.

In fact, the only difference between the posterior deltoid exercise and the upper back exercise is the action of tightening the shoulder blades, so it is understandable that you cannot distinguish them. But the exercise still needs to be done. While repeatedly trying to feel the posterior deltoid muscles, you should constantly imagine whether the movement is correct, so that the movement can be as dynamic and stereotyped as possible.

There are two types of exercises: sitting and standing. It is better for beginners to sit down, as the movements in a sitting position are more stable and make it easier for the target muscles to feel them. However, the best effect is the standing movement, so that more small muscle groups can be more easily involved in the exercise, and the muscle lines developed are clearer.

Action essentials:

Stand with your feet slightly wider than shoulder width apart, sit on the edge of a flat bench, bend your upper body forward parallel to the ground, straighten your chest and waist, hold the bell with both hands, fists facing forward, relax and straighten your arms down in front of your legs,

Then bend your elbows slightly, lift your arms to the sides to the highest point, pause for one second, and then slowly lower them to the original position.

Note: Try not to involve the shoulder blades in the exercise to avoid affecting the training effect of the posterior deltoid muscle. The standing exercise format is basically the same as the sitting exercise, that is, stand up, bend your legs slightly, and make the same upper body and arm movements as the sitting movement.

The three joints of the shoulder, elbow and wrist should extend while contracting, be straight while bending, release while contracting, and exert strength with content. During the entire movement, your mind should be focused on the target muscle group being contracted and not on using leverage.

Inhale when you open your arms and exhale when you close your arms.

Fitness coaches tell us that the smaller the muscle, the harder it is to train it well, so if you want to train your thigh muscles well, you must pay special attention to some small muscles. When doing the above movements, pay attention to the leaning posture, concentrate the exercise on the back, and do not twist your waist. You can choose small weights at the beginning, and gradually increase the weight after exercising for a period of time.