How to train deltoid muscles

The deltoid muscle, as the name suggests, is shaped like a triangle and is located in our shoulder. It is the site we often choose for intramuscular injections. Generally speaking, athletes' shoulders give people the impression of being very broad. For men, broad shoulders can easily give people a sense of security and are also a manifestation of masculine charm. Next, we will teach you how to develop the deltoid muscles.

Exercise method 1: Dumbbell shoulder press: Take a sitting position as an example, and stand up straight. Keep your chest up, abdomen tight, and back firmly against the backrest. Using your shoulder joints as the axis, hold the dumbbells with both hands and raise them in an arc from the outside of your shoulders until the two dumbbells almost touch each other above your head. Pause, keep your elbows outward, and return to the original route. Exhale as you raise the dumbbells, and inhale as you lower them. The movement trajectory of the bells on both sides should follow the movement direction of the middle bundle of the deltoid muscle, similar to a fan, which is the key point of this movement. Lifting and lowering straight up and down may transfer more force points to the upper arms or other parts of the body, which will weaken the force and stimulation of the deltoid muscle. Because dumbbells are more flexible and move in an arc, you should focus on controlling the weight throughout the entire movement, and concentrate on keeping the movement standard and weight to maximize the effect on the target muscles. When practicing standing postures, you must be careful to avoid using leverage.

Exercise method 2: Barbell upright rowing: Stand with your feet naturally apart, hold the bar with both hands, use an overhand grip with a grip narrower than your shoulders (it can be so narrow that your two fists touch in the middle of the bar), and slowly pull the barbell upwards until the horizontal bar almost touches your chin. Stay still for one second, let the barbell slowly drop until your arms are fully extended, and repeat. Inhale as you pull the barbell up, and exhale as you lower it. Be careful to keep the bar as close to your body as possible when pulling up. If the grip is wider, keep your elbows pointed upward as you lift the barbell. Don't swing your body when pulling up. Lower the barbell slowly, and finally let it drop to the lowest possible point.

Fitness has now become a popular trend. Many people know that fitness can make our body more perfect. In fact, the benefits of fitness are more than that. Regular fitness can also effectively exercise our cardiopulmonary function, make our blood circulate better, and at the same time help sleep, which can effectively relieve the symptoms of insomnia and dreaminess.