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Deltoid muscle training is made up of huge and full deltoid muscle, which is an indispensable part of super physique. Therefore, unless you learn to train, don't practice physical fitness easily. The referee noticed that the first point of the contestants is their deltoid muscles, and bodybuilders usually give people the first impression of broad shoulders. Wide shoulders can make the figure more perfect, and the lack of a pair of deltoid muscles just destroys this perfection. Therefore, the training of deltoid muscle should not be allowed to drift, and we should learn to train deltoid muscle seriously, even if it is a slight difference in action. Any attempt to cover up the bad parts will bring you a lot of trouble on your way forward. I hope everyone can face up to this problem and concentrate on improving the training level, then your success is inevitable. Let's begin to explain the classic deltoid training and pay attention to its training rules. Rule 1: Before you train deltoid muscles, please make clear their structure. The deltoid consists of three bundles: anterior, middle and posterior. When practicing shoulders, you can't just practice a bunch. Don't concentrate on doing different exercises on the front, side and back shoulders. Rule 2: dumbbell push and side lift are the key contents of training, and shoulder training begins with partial push and dumbbell side lift. Push and stimulate all deltoid muscles to make them bigger and form wide shoulders. The dumbbell lateral lifting develops lateral bundle, which can increase shoulder width and enhance visual effect. Wide shoulders and thin waist can form a beautiful "V" shape on the upper body. Rule 3: Stimulate the lateral deltoid tract by pyramid training rules. Walking outside the gym one day four years ago, I thought that I didn't practice my imaginary shoulders. Genetic factors gave me a pair of shoulders unique to the champion's physique. After thinking about it, I feel that I missed something precious in training, so that my shoulders can't be widened. So I decided to use the pyramid rule to develop the lateral bundle and see if there will be any changes. After using this rule for two weeks, I was pleasantly surprised to find that my shoulders became wider and thicker, and I made a lot of progress. Finally, this training method was used to break through the obstacles and achieved great success. Do 25 side lifts with 30-pound dumbbells, 40-pound dumbbells 15, 50-pound dumbbells 10, and 60-pound dumbbells for 8 times. Then do it in reverse in this order until 30 kg, 25 times. Do two cycles without rest in the exercise. Rule 4: Don't ignore the trapezius and deltoid muscles. Symmetry is very important in bodybuilding training. You need to build a harmonious and symmetrical physique, and you can't think that one part of your body is more important than others. In deltoid training, it is required that the posterior bundle of trapezius muscle and deltoid muscle can match the anterior bundle and middle bundle of deltoid muscle. Therefore, it is recommended that you include bending over birds and rowing upright in your shoulder training program. Rule 5: Don't neglect joints, or you will get hurt. Shoulder joint is one of the dangerous areas of training injury accidents. Even if you move in the right posture, if the weight is too heavy, there is a risk of injury. So it is necessary to make two groups of 20-25 warm-up suggestions before formal training. Rule 6: All shoulder exercises should start with recommendations. Pressing can effectively increase the strength and volume of the front and middle bundles of deltoid muscle. Using Smith's equipment (barbell can also be used) to do neck press, which is a good action, can develop the anterior middle bundle of deltoid muscle, then lift dumbbells sideways, bend over to fly birds, and finally row upright. Rule 7: It is very important to resume adjustment. Always train every part twice a week. If you have strong shoulders, try to stimulate this part twice a week. If you want to develop your shoulders, it is enough to practice your deltoid once a week. Rule 8: Focus on technical movements. Every movement should be done strictly and correctly. Please pay attention to the following action instructions and train carefully, so that you can practice deltoid muscle better. Barbell pressing: It can be done with Smith instrument or barbell. Push the barbell to the highest point and then lower it to the upper chest position. Strictly control the completion of each push, don't do it too fast, otherwise the muscles will not be fully extended and contracted. Don't push the barbell up at the bottom of the action. It is suggested that two groups do 20-25 warm-up exercises, and four groups do 10- 15 formal training. Raise the dumbbell horizontally before alternating: this action is done on the inclined stool to enhance the resistance. This is a very challenging action, and of course it is also a flat lift before the station. Hold the dumbbell in front of the thigh, slowly lift the dumbbell to the top of your head with one hand, and then lift it with the other hand after controlling the descent. Many bodybuilders put dumbbells on the outside of their thighs, so it is easy to borrow when lifting forward, which is not desirable. In order to practice deltoid toes in isolation, dumbbells should be placed on the front side of thighs. Do this action in 3 groups, each group 10- 15 times. Dumbbell side lift: sitting or standing posture. First put the dumbbell in front of you, and then slowly lift it to the sides until your arms are parallel to the ground. At this time, the middle bundle of deltoid muscle should be completely tightened. Then control the weight and lay it flat slowly. The mistake of this action is that the weight used is too large to control the weight during peak contraction. Do this action in 4 groups, each group 10- 15 times. Bird-prone: You can also do it on a sloping stool, just like holding it horizontally in front. Lie prone on the inclined stool, hold the dumbbell hanging beside you, lift the dumbbell to the outside, spread it as far as possible, and then control the lowering and reduction. Many people do this action in a hurry, so we should pay attention to controlling the weight. If the dumbbell is not high enough, it will reduce the stimulation to the posterior bundle of deltoid muscle. Do this action in 3 groups, each group 10- 15 times. Rowing upright: You can also do this with dumbbells. Doing it with a barbell can better control the movements. Hold the bell in front of you with a straight arm with a grip distance of 10 cm. Then keep the barbell close to your body, slowly pull it up to the height of your nose and restore it. When doing this action, many people didn't reach enough height and didn't put them down to the end. Lowering is to stretch muscles better. Pay attention to control the rhythm and keep the trunk upright when lifting the bell, so that the main training muscles can be stimulated to the maximum extent and promote their growth. Do this action in 3 groups, each group 10- 15 times.