How to train the deltoid muscles of the arms

In today's social life, there are too many processed foods with chemical ingredients. The gradual accumulation of certain bacteria leaves a safety hazard in our body. People eat too much junk food, and there are always diseases of one kind or another to trouble us. Therefore, more and more people are exercising certain tissues and functions of the body to strengthen their bodies and resist diseases. So how to exercise the left arm deltoid muscle?

Sit at the table, hold the bottom edge of the table with both hands, with your upper arm and forearm at a 90-degree angle, as if trying to lift the table, tighten your biceps, maintain this static position for 8 to 10 seconds or slightly longer, then relax.

Stand upright with your arms hanging naturally at your sides, your hands loosely clenched into fists, and your backs facing backwards. Raise both arms straight up and behind you, with your upper body slightly leaning forward. Raise your arms until you can't lift them any further. Tighten your triceps. Hold this static position for 8 to 10 seconds or a little longer, then relax.

Stand or sit with your arms hanging down, your hands clenched into fists, and the backs of your hands facing backwards. Bend your wrist as far as you can, tighten your forearm muscles, and maintain this static position for 8 to 10 seconds or a little longer. Then relax.

Push-up: Mainly trains the anterior, middle and posterior deltoids.

Action: Sit down, hold dumbbells with both hands at the sides of the body, with elbows extended and palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc).

Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

Lateral raise: mainly exercises the middle bundle of the deltoid muscle. Action: Hold dumbbells in both hands and let them hang in front of your legs. Lean your body forward slightly, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. It can also be done with one arm, alternating between the two arms.

Bent-over lateral raise: mainly exercises the posterior deltoid muscles.

Action: Hold dumbbells in both hands with your palms facing each other, bend over and bend your knees, keep your body stable, raise your arms to both sides, and then control and slowly return to the original position. Shrug: Mainly exercises the trapezius muscles.

Action: Hold dumbbells with both hands and let them hang at your sides, bend your knees slightly, lean your upper body forward slightly, lift your shoulders fully, try to touch your earlobes with your shoulder blades, pause for a moment, and then slowly and controlledly return to the original position.

In terms of diet, pay more attention to protein supplementation. Foods rich in protein include eggs, beef, fish, chicken breast, soy products and so on. You can replenish simple carbohydrates immediately after training and easily absorbed protein (eggs, milk, protein powder, etc.) within 45 minutes.

After reading the above introduction on how to exercise the left arm deltoid muscles, I think everyone should have some understanding. In fact, there are many ways to exercise the left arm deltoid muscles. The most important thing is to achieve the goal through a series of movements and achieve the ultimate improvement effect. Therefore, we should master them well and choose the one that suits us and stick to it for a long time.