How to exercise deltoid muscles without equipment

Due to reasons of venue or equipment, we are often affected by the above reasons when exercising. At this time, we need to use our intelligence and find ways to exercise even without equipment. For example, we can exercise the deltoid muscles without equipment by utilizing existing objects and conditions in the body or using push-ups and other equipment-free exercise methods.

Use a mineral water bottle or brick filled with water instead of dumbbells. Hold the water bottle with your arms and raise them upward from a naturally hanging position, which is called lateral raise. Exhale when you lift, inhale when you lower. You can do 20 to 50 reps in a group according to your own situation, and do 5 to 10 groups each time. Then do push-ups. There is no equipment, so this is the only way

Doing push-ups while standing upside down is very effective for deltoid muscle training! Another push-up is to keep your arms close to your body when you push up! This kind of push-up is very effective for deltoid muscle and biceps training!~~ But you have to stick to it!~ Each exercise is divided into three groups, at least 50 in each group!

The deltoid muscle training method is to do lateral raises and front raises with dumbbells. Choose the appropriate weight and add two more training parts during training. Do it in groups, three or more. Absolute strength: 1-5 reps per set, speed strength: 8-12 reps per set, endurance: more than 15 reps per set. The training time is half an hour to an hour. Relax after finishing, replenish protein half an hour later, and take a rest.

From a professional perspective, of course it is best to have equipment, so that the exercise will be more targeted, but when there is no equipment, you can also try your best to achieve the effect of exercise. You can make a choice based on your actual situation. Some equipment-free exercise methods are also good. The key lies in your persistence.