How to strengthen deltoid exercises with yoga and how to do it?

In view of the problem of deltoid muscle stiffness and hypertrophy and the problem of compensatory deltoid muscle compensatory for yoga practice, people can often do these 6 effective deltoid stretching exercises before and after practice to avoid stiffness and stout of the deltoid muscle, and at the same time dredge the shoulder and neck and open the shoulder. 1.Stand in mountain position, with your hands raised in front of you and your palms facing each other

Kneel on the mat with your legs hip width apart 3Lie prone on the mat and raise your arms sideways for 4Stand in mountain position with feet hip width apart 5

Open your arms to the sides and bend your arms over the wallKneeling or sitting on a yoga block.

Find a corner of the wall or door frame, then open your arms to the sides, then bend your arms on the wall and close your body to the corner, and stand in a mountain position, first raise your palms in front of you, then stretch your left arm to the right and bend your right elbow, and put your left arm close to your chest.

Stand in mountain pose, feet hip width apart, inhale spine and extend upward, side waist elongated exhale, body straight back bent down, hands back back interlocked, away from the back of the abdomen to find the thighs, arms down to the back of the head hold: 1-2 minutes, restore.

Do more yoga, triangle handstand, this asana can best exercise the deltoid muscles, can strengthen the activity of the deltoid muscles, and the body will become very relaxed.

The deltoid muscles are divided into anterior deltoid, middle deltoid and posterior deltoids, which are connected to the clavicle, acromion and shoulder blades respectively.

1. Seated dumbbell press: First of all, prepare in a sitting position, step on the ground with your legs apart, and straighten your back. Hold a dumbbell in each arm and bend your elbows so that your arms are shoulder-high.

Then the deltoid muscles exert force to drive the arms upward, and when the arms are straightened, pause slightly, contract the deltoid muscles sufficiently, and slowly lower them.

2. Standing dumbbell plate front flat lift: first stand with your legs slightly apart and stand naturally, straighten your back and contract the core of your abdomen, and hold a dumb fiber slide blade with both arms. Control the stability of the body, sink the shoulders, and the deltoid muscles exert force to drive the arms to lift the dumbbell plate straight up.

When the dumbbell plate is level with your line of sight, pause for a moment, and then slowly restore it downward.

3. Lean over dumbbell bucket rental bird: First of all, spread your legs, straighten your back to stabilize your body, contract your abdomen, and bend your upper body parallel to the ground. Then hold the dumbbells in each hand and hang down naturally, with your elbows slightly bent.

Then the deltoid muscles use a force to move both arms towards the sides of the body. When your arms are at shoulder height, pause for a moment, then slowly lower and repeat.

1. Shoulder press: Hold the dumbbell on both sides of the shoulder, inhale, exhale and push up to do this action 12 times.

2. Lifting action: Put the dumbbell on the front side of the body, lift the shoulder, and pull the dumbbell upward.

3. Shoulder back pull: Lean over and put the dumbbells on both sides, and pull the dumbbells up with your chest up.

4. Straight arm front raise: It is the basic action of exercising the anterior deltoid muscle, which is generally easy to exert force and maintain balance in a standing position, of course, there is also a reclining chair front flat lift, and the equipment can be barbells and dumbbells.

5. Dumbbell alternate forward lift: Dumbbell alternate front flat lift is a basic and classic action to exercise deltoid anterior tow, which can impact large weights.

There are many ways to exercise the deltoid muscles, and here is a brief introduction. The person stands upright, place the barbell on the back of the neck, raise both hands up (12 to 15 lifts in a group, rest for 1 minute in between to do 3 sets), and pay attention to concentrating on the deltoid muscles. Don't use your body to help you get up, be sure to lift it with the strength of your deltoid and biceps.

It's the same with dumbbells, except that the dumbbells are placed on either side of the shoulder.

Live or hold a barbell or dumbbell straight arm forward, gather to the same height as the shoulder, slowly put down, good front requirements the same, do 3 sets.

Or hold the dumbbells in both hands and raise them flat at shoulder level. Then slowly put it down. Although these movements are all deltoid exercises, the parts of the exercises are different, including anterior, middle and posterior deltoids.