Middle bundle muscle training method

Modern people have very high requirements for their body shape. They not only want to be thin, but also have muscles. For example, many girls pursue vest lines, and boys pursue eight-pack abs. These have become their goals. However, physical exercise requires certain methods to achieve twice the result with half the effort. Otherwise, it will not achieve the desired effect and will damage the body. So what are the training methods?

Next, I will introduce 3 sets of exercises. These exercises will use a lot of equipment, so it is recommended that fitness enthusiasts can exercise in a gym to better complete the exercise.

The first set of exercises, lateral raise

The first exercise I'm going to introduce is the lateral raise. I believe everyone is familiar with it. People who have practiced shoulders will be familiar with this exercise. It is an efficient exercise in our middle bundle training. Many fitness enthusiasts will use it to train the middle bundle.

When you start practicing this movement, you don't need to use too heavy dumbbells. Choose dumbbells that you can handle well and ensure the accuracy of the exercise movements, so that your middle bundle can be well filled with blood.

When practicing, adjust your body posture, don't bend your back, let your shoulders drop naturally, don't adjust or shrug them deliberately, and hold the dumbbells in both hands when practicing. Don't straighten your elbows completely; bend them slightly.

Adjust your breathing rhythm when you start exercising, inhale when you lift up and exhale when you lower your body. A good breathing rhythm can keep you in the correct exercise rhythm.

The second set of exercises, unilateral rope lateral raise

This movement requires a rope tensioner when practicing. Before practicing, you must first adjust the angle of the machine and lower the angle of the rope. Then, when exercising, you can hold the machine with one hand and the handle with the other hand. Adjust your body posture and then you can start the formal exercise.

When practicing, do not make drastic changes in your body when pulling up. Maintain the original posture, with only one hand moving, focusing on the middle bundle muscles on one side. Control your body's strength during exercise and don't use leverage randomly.

The third set of exercises: Seated lateral raise

For the third set of exercises, we have to sit on a bench to exercise. If you feel very tired at this time, you can reduce the weight appropriately. This will prevent you from borrowing force at will during the exercise, so that you can maintain a standard posture to complete the exercise.

Standard exercise posture can maximize your exercise results.

When practicing, first bend over, holding a dumbbell in each hand, then slowly stand up, raising your hands on both sides. At this time, the middle bundle of the triangle will be well stimulated.

When exercising, make sure to lift to the right extent. Don't lift too low, as this will cause the stimulation angle to be wrong. Don't lift too high either. Just lift until it is almost level with your shoulders.

Exercise volume: 3 sets of each exercise, 10 to 12 times per set.

You still need to supplement enough nutrition after exercise so that your muscles can grow well and achieve the best exercise results.