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Introduction to bodybuilding Exercises for the deltoid muscles of the shoulder.

Anterior deltoid tract—anterior flat raise.

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 tract – side raise starting position With your feet naturally open, 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. Middle deltoid fascicle-lateral flat pull starting pose Stand upright with one foot on one grip or one end of the rubber strip of the tensioner. The other hand is pressed on the waist.

Contraction of the deltoid muscles, and with one hand, pull the tensioner or rubber strip to the side and upwards 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 tract – bent sideways flat starting position Open your feet, bend your body forward 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 Pose Pull the barbell from the ground to your chest and stand upright.

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.

Anterior deltoid muscles: upright dumbbell fairy raise;

Middle deltoid fascicle: seated dumbbell or barbell chest raise;

Posterior deltoid tract: seat-to-stand dumbbell or barbell neck raise;

Do five sets of 10 to 12 for each movement.

Raise dumbbells or barbells in advance, the higher the better, ten times per group, at least ten groups, each group interval of more than ten seconds, this is the most commonly used and effective exercise of the deltoid muscles, the rest are more complicated, not complex movements, but high requirements for the completion of the action, if there is a problem, you can ask.

If you want to train a strong deltoid muscle, then do these yoga exercises, such as: crunches, planks, back clamps, leaning over YW stretches, shrugging shoulders and shoulders, glute bridges, squats, left and right small jumps, hook leg jumps, jumping jacks, these are all very effective yoga exercises that can comprehensively exercise the deltoid muscles, and long-term persistence can shape a perfect body.