Dumbbell deltoid exercise method

We all know that regular exercise will have many benefits to our body, and it can greatly increase the body's immunity, make the body stronger and reduce the chance of illness. However, if you want to make your body healthier, you must master the way of exercise. Dumbbells can help us exercise the deltoid muscles of the body. Then we need to master the exercise method. Let's learn about the dumbbell deltoid muscle exercise method below.

Dumbbell deltoid exercise method

Tools/Raw Materials

dumbbel

An assistive device.

The weights of light dumbbells include 6, 8, 12, 16 pounds (1 pound = 0.4536 kilograms), etc.

The weights of heavy dumbbells include 10, 15, 20, 25, 30 kilograms, etc.

The average price of dumbbells is not very expensive, and they are quite practical!

method

1 Exercise part: Anterior deltoid

A

Preparation: Hold the dumbbells in both hands and place them in front of your thighs, keeping your arms slightly bent and your palms facing your thighs.

Procedure: Raise the dumbbells with both arms until they are parallel to or slightly higher than your upper arms.

Then go back and repeat the exercise.

Main exercises: pectoralis major, middle deltoid, lower trapezius, and serratus anterior.

Primary exercise number: 3 times, 12 sets

B

Preparation: Grab the dumbbells with both hands and sit on a bench with your upper body upright.

Procedure: Press the dumbbells overhead. Keep your arms slightly bent. Then return.

Main exercises: upper deltoid, lower trapezius, serratus anterior, pectoralis major.

Primary exercise number: 3 times, 12 sets

.

2 Exercise area: middle deltoid muscle

Preparation: Grab the dumbbells with both hands and stand upright with your knees slightly bent.

Procedure: Raise your arms out to the sides until your upper arms are parallel to the ground. Keep your elbows bent throughout the exercise.

Main muscles exercised: deltoid, trapezius, supraspinatus

Primary exercise number: 3 times, 12 sets

3 Exercise parts: Triangular posterior bundle

A

Preparation: Lean forward with your back straight and your knees bent forward. Hold dumbbells in both hands and keep your upper arms perpendicular to your torso.

Procedure: Using lateral raises, raise your arms out to your sides until your elbows are slightly higher than your shoulders. Keep your upper arms and elbows straight up toward your body.

Main exercises: rhomboids, middle deltoid, middle trapezius, and infraspinatus.

Primary exercise number: 3 times, 12 sets

B

Preparation: Lean forward, keeping your back straight and your knees bent forward. Hold dumbbells in both hands and keep your arms slightly bent with your elbows pointing to the sides.

Procedure: Bend your elbows upward and pull up to raise the dumbbells. Keep your upper arms perpendicular to your body. Keep your arms slightly bent as you return.

Main exercises: rhomboids, middle deltoid, middle trapezius, and infraspinatus.

Primary exercise number: 3 times, 12 sets

Precautions

A. Anterior deltoid muscle Note: Keep your body upright when raising and lowering, keep your arms straight, and concentrate your mind on the deltoid muscles.

B. Middle deltoid muscle Note: When raising and lowering, keep the whole body upright, do not sway or bend, and keep the arms straight.

C. Rear deltoid Note: When raising and lowering the dumbbells, keep your whole body stable and do not sway. Focus your mind on the posterior deltoid muscles. Before lifting, you must completely relax, and when you reach the highest point, you must completely contract. This movement can also be done lying prone on a long bench

The above is an introduction to the dumbbell deltoid muscle training method. After understanding it, we know that if we want to achieve a more ideal exercise effect, we must master certain methods. In addition, we must pay special attention to diet. You can eat more light foods. In addition, you must also pay attention to nutritional balance. For example, you can eat some chicken, which will be of some help to the deltoid muscle training.