How to train the deltoid muscles quickly, how to train the deltoid muscles quickly and effectively?

Starting Posture Stand with your legs upright and your chest and abdomen tucked in. Hold a dumb bell or barbell in both hands, and hang your arms down in front of your legs. Movement process: Hold the bell up with a straight arm until it is slightly above the shoulder.

Hold still for a second, then lower your straight arm to the front of your leg. If you use dumbbells, you can do it once with your left and right hands, alternating between them. Breathing method Inhale as you lift up and exhale as you fall.

Points to note Keep your whole body upright when lifting and falling, keep your arms straight out, and focus your mind on the deltoid muscles. Mid-deltoid Lateral raise Starting Position Feet open naturally, hold dumbbells in both hands, and hang down at your sides. Contraction of the deltoid muscles, raise the straight arms to the side and upwards until slightly above the shoulders, hold still for a second, and then slowly lower the arms to the lower position.

Breathing method Inhale as you lift up and exhale when you're still. Inhale as you descend and exhale when you are fully down. Points to note When lifting and falling, keep your whole body upright, do not swing and bend, and keep your arms straight.

Mid-deltoid Single-arm lateral pull-up Starting Position Stand upright with one foot on one end of the grip rubber strip of the tensioner. The other hand is pressed on the waist. Contract the deltoid muscles and pull the tension or rubber strip sideways upwards with one hand to shoulder height.

Firmly press your other hand on your waist to maintain your balance. Once the pull-up is at its highest point, hold it for a second, and then, as the deltoid muscles continue to be controlled with force, allow the tension spring or rubber strip to slowly relax to the starting position. After repeating one shoulder and no longer being able to pull up, switch to the other shoulder.

Breathing method Inhale as you pull up and exhale when you reach the apex. Inhale as you fall, and exhale as you fall to the bottom point. Points to note When pulling up, do not sway your body to borrow strength.

This movement can also be done with dumbbells and lying on your side. Posterior deltoid leaning over and raising sideways Starting Position Open your feet, bend your body forward at 90 degrees, hold dumbbells in both hands, and hang your arms straight down your shoulders. Procedure Contract the back of the deltoid muscle, and lift the dumbbells flat from both sides with the straight arm until it is parallel to the ground.

Stand still for a second, then let your arms go down slowly. Breathing method Inhale as you lift up and exhale as you fall. Points to note When lifting and lowering dumbbells, keep your whole body steady and don't sway.

Thoughts focus on the back of the deltoid muscle. Before lifting, you should relax completely, and when you reach the highest point, you should contract completely. This can also be done on a bench lying on your stomach.

Posterior deltoid upright press Starting Position Pull the bar from the ground to your chest and stand upright with your whole body. Push your arms up until they are fully extended, hold for a second and let the barbell slowly fall to your chest. Breathing method Inhale as you lift up and exhale as you fall.

Points to note When lifting and lowering the barbell, do not swing your body. This action also has a great effect on the triceps muscles of the upper arm. If the barbell is dropped on the back of the neck and shoulders, it has a greater exercise effect on the back of the deltoid muscle, which is called the back of the neck press.

Chest and back press can also be done while sitting on a stool. You can also use dumbbells to push up and down alternately with your left and right arms at the same time, so that you can inhale when pushing up and down, and exhale when you are still.

Ways to exercise your deltoids:

1. Upright press Stand your feet shoulder-width apart, lean forward with the back of your hands facing forward and hold the bar, and the distance between your hands is the same width as your shoulders. Raise the bar to your chest and place the bars on your collarbone and shoulders. Maintain a chest and waist position, raise your elbows up, and then use the strength of your shoulder muscles to push the barbell up, straighten your arms up, pause for a moment, put the bar back on your collarbone, and then push it up again.

Inhale as you push up and exhale as you fall. When pushing up, you must not collapse too much, and you must not lift your heel to borrow force. This movement develops strength in the shoulder muscles and upper body.

2. Seated back of the neck press Sit on a chair, push the barbell above your head, and then slowly drop to the back of your neck. The grip is slightly wider than shoulder-width apart. Inhale as you push up and exhale as you fall. This movement works the same as an upright press.

3. Raise the dumbbell flat in front of the legs, hold the dumbbells with the backs of the hands facing forward and place them in front of the legs. Chest and abdomen, first hold the bell with one straight arm and lift it to the front of the head above the head, and then fall, while this arm falls, the other arm is raised, and so on. Inhale as you lift up and exhale as you fall.

When doing this movement, the body should not lean forward or backward, and should always maintain a straight arm and chest and waist posture. This movement is mainly to work the anterior deltoid muscles. During the exercise, the mind should focus on the anterior deltoid muscles.

The hand bell does not have to be very tight, and the principle is that the dumbbell does not fall off, otherwise, the forearm muscles may be very sore when the deltoid muscle exercise is not strong enough. This movement can also be replaced with a barbell front raise, that is, holding the barbell with both hands and raising it with straight arms, to a position higher than the eye, and then putting it down and redoing it.

4. Dumbbell side flat lift with both feet open, hold the dumbbell with both hands facing forward with fists and eyes on the side of the body, hold the chest and abdomen straight, hold the bell side with both arms and raise it flat to the shoulder level, stop for a while, and then hold the bell with the straight arm and fall to the side of the body along the original route. Inhale as you lift up and exhale as you fall. This movement is mainly to work the lateral deltoid muscles.

During exercise, the mind should focus on the middle deltoid tract.

The deltoid muscle is divided into three bundles: anterior, middle, and posterior. You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly. Each group is done to the limit.

Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles. (Xiaoyang Xiaohuazai original, do not copy, never anonymous).

Life is endless, fitness is not endless!