The best way to train your deltoid muscles

In life, many people want to have perfect deltoid muscles, which requires more exercise. The deltoid muscle training is mainly carried out with dumbbells. If you use a barbell, you must have trained for a period of time before you can use it. It is not recommended for beginners. The way to exercise is to hold dumbbells with your arms hanging down, your eyes looking forward, then we should slowly squat down, stop when the knees and thighs are at right angles, and then slowly stand up straight, repeat this twenty times, a total of three sets.

If you want to have a pair of strong and broad shoulders, you must have considerable patience and perseverance to fight against laziness when training. In normal times, the shoulder muscles are easy to distinguish visually, but during exercise they are easily suppressed by other muscle groups. Therefore, when exercising our muscles, we must learn to move our arms in all directions. Before doing this, we must clearly understand that the deltoid muscle of the shoulder is a single-joint muscle. Its function is to assist the arms in moving in all directions. This muscle is usually divided into three parts, namely the anterior, middle, and posterior bundles of the deltoid muscle.

Among the general fitness enthusiasts, shoulders are considered a part that should not be trained separately. The reason for this is not only that it takes a lot of time, but also that the shoulder muscles are often activated unconsciously, just like squats and deadlifts, so there is no need to specifically train the shoulders separately.

But there are exceptions. There are still many movements that will activate the deltoid muscles for assistance. Under this premise, doing shoulder training at the same time will prevent the deltoid muscles from getting proper rest. However, in muscle strength training, there is a certain inertia of "the strong will always be strong, and the weak will always be weak." If the shoulders are trained directly as an independent area, the deltoid muscles, which have always been used as auxiliary muscles, may always be the weak muscles.

In the long run, you will find that it is very difficult to recruit, various aches and pains are prone to occur, the front and back of the deltoid muscles are easily unbalanced, etc., which makes the shoulders always in a relatively weak position and it is difficult to develop solid and strong shoulders.

If you want to get rid of the vicious cycle mentioned above, you can start with the "anterior deltoid" which is the most commonly used for cooperation. Because the anterior deltoid is easier to recruit than the middle and rear deltoids, so in terms of sequence, we can first reduce the various push-ups that will activate the anterior deltoid, and then slowly add the training of the rear deltoid. When the lateral and rear deltoids are more noticeable, add the anterior deltoid and return to the entire deltoid training.

The following uses dumbbells as equipment to introduce the training movements for different parts of the deltoid muscle.

Anterior deltoid training: Shoulder press Preparation posture: Sit on a chair with your upper body straight, holding dumbbells in both hands to eye height. Lift the dumbbells above your head and hold them together, stay at the highest point for three seconds, then slowly lower the dumbbells to both sides to eye height.

Middle deltoid muscle training: Lateral raise Preparation posture: Stand with elbows slightly bent and dumbbells held to waist height. Do not lock your elbows during the movement and avoid shrugging your shoulders. With the backs of your hands facing up, quickly raise your elbows to shoulder height, stay at the highest point for three seconds, then lower the dumbbells until you can fit a fist under your armpits.

Training for the posterior deltoid muscle: Prone lateral raise Preparation posture: Stand with your feet shoulder-width apart, hold dumbbells with your palms facing each other, bend your upper body forward, try to keep your chest parallel to the ground, bend your legs slightly so that there is no tension in your lower back, and keep your back straight. Try to use your elbow to drive your entire arm, and slowly raise the dumbbells to shoulder height. Be careful not to lift them behind your shoulders. Stay at the highest point for three seconds, then slowly lower the dumbbells and return to the ready position.

Key points of the movement: With the hip joint as the axis, lean the body forward, straighten the waist and back into an arch shape, so that the lumbar spine shares the pressure evenly. Don't arch your back. If you do, one or two back joints will be stressed, which can cause lumbar muscle strain in the long run. Keep the upper body at a certain angle of about 120 degrees to the ground, above 90 degrees and below 120 degrees. Put the pressure on the legs and hip joints, and the entire back will share the pressure evenly.