What are the methods for exercising the deltoid muscles without equipment?

Deltoid muscle training is a part that is very easily overlooked when we are doing fitness training. Because this part is quite special, conventional training methods often have no effect. Even with some professional auxiliary equipment, the deltoid muscle may not be able to be trained. In addition, some friends are doing fitness exercises for the first time, so it is even more difficult to exercise the deltoid muscles. Here are some ways to train your deltoid muscles.

For some friends who do not have fitness equipment, bodyweight training has become their first choice for daily fitness. A reasonable combination of bodyweight training movements coupled with scientific methods can also achieve the same results as equipment fitness. Among all the major muscle groups in the body, shoulder muscles are the most difficult to train with bare hands.

Do a standard push-up, then immediately kneel down and straighten your body, slowly lifting your hands up 4 times. Do two standard push-ups, then immediately kneel down and straighten your body, slowly lifting your hands up 8 times. Do three standard push-ups, then immediately kneel down with your upper body upright and slowly lift your hands up 12 times. Do four standard push-ups, then immediately kneel down and stand up straight, slowly lifting your hands up 16 times.

Movement pattern: Do it continuously without stopping. For each additional push-up, increase the number of upward lifts by 4 times. After 8 push-ups, the number of push-ups and upward lifts will decrease accordingly.

This seemingly simple set of movements takes about 10 minutes without rest. You will experience the "pump feeling" of the shoulder muscles without any equipment. If you can easily do 8 push-ups, you can add a little weight. If you are at home, 2 bottles of mineral water will be enough.

The above mainly introduces the deltoid muscle training method without the assistance of equipment. This training method is relatively difficult and requires relatively high movement skills during training, so one training session often cannot be successful. You can read the above introduction repeatedly and then keep trying it yourself. I believe that everyone will eventually be able to learn how to exercise the deltoid muscles.