How to train the dorsal 3 angular muscles, what are the dorsal deltoid muscles, and how to practice

1. Flat lift before toe.

Starting position. 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.

Action process. Hold the bell up with a straight arm to a slight height above your 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.

Pay attention to the main points. Lift and fall with your whole body upright and your arms outstretched, your mind focused on your deltoid muscles.

Second, the side of the middle beam is lifted flat.

Starting position. Keep your feet open naturally, hold dumbbells in both hands, and hang down at your sides.

Action process. Contract the deltoid muscles, lift the straight arms sideways and upwards until they are slightly above the shoulders, rest for a second, and then slowly lower the arms to the lower position.

Breathing method. Exhale as you lift for 2 4 seconds and inhale as you fall, 2 4 seconds.

Pay attention to the main points. When lifting and falling, keep your whole body upright, don't swing and bend, and keep your arms straight.

3. Flat pull on the side of the middle bundle.

Starting position. Stand upright with one foot on one end of one grip or rubber strip of the tensioner. The other hand is pressed on the waist.

Action process. 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. Exhale while pulling up for 2 4 seconds and inhale as falling for 2 4 seconds.

Pay attention to the main points. When pulling up, don't sway your body to borrow strength. This movement can also be done with dumbbells and lying on your side.

Fourth, lean over and raise sideways.

Starting position. Bend your body forward 90 degrees with your feet open, hold dumbbells in both hands, and hang your arms straight down your shoulders.

Action process. Contract the back of the deltoid muscles and lift the dumbbells flat from the sides with straight arms until they are parallel to the ground. Stand still for a second, then let your arms go down slowly.

Breathing method. Exhale as you lift for 2 4 seconds and inhale as you fall, 2 4 seconds.

Pay attention to the main points. 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.

Fifth, the back bundle is upright pressed.

Starting position. Pull the barbell from the ground to your chest and stand upright.

Action process. Push your arms straight up until fully extended, hold for a second and let the barbell slowly fall to your chest.

Breathing method. Exhale as you lift for 2 4 seconds and inhale as you fall, 2 4 seconds.

Pay attention to the main points. 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 alternately lift and drop your left and right arms at the same time, so that you can inhale when you lift and fall, and exhale when you are still.

Here comes the coach: give you a few tips.

Deltoids: Dumbbell side raises (one-handed or both) 8-12 per set

4 sets at a time. Stand dumbbell rowing.

8-12 per group

4 sets at a time. Stand on your side and raise horizontally.

8-12 per group

4 sets at a time. Latissimus dorsi:

One-handed dumbbell rows are 8-12 per set

4 sets at a time. Pitch rowing 8-12 per group

4 sets at a time. It's better to practice with a barbell.

Dumbbells have limited movements.

With a well-developed latissimus dorsi, the person's expulsion is presented"v"Glyphs, like the basic movements of an open fan:

1. Pull-ups, pull up after holding the neck widely, do not shake the body, and then bend the arms and pull up, this action is the most effective. (Practice 6 sets, 12-15 reps each).

2. Row on the pitch, bend the waist to 90 degrees, hold the barbell with both hands down, and then pull the barbell up to the waist, hold it for a while, and make the back force. (Practice 6 sets, 12-15 reps each).

3. Practice on special combination equipment.

The back muscles are practiced with pull-ups and dumbbell rows, and the deltoid muscles are exercised with dumbbell birds.

Personal experience: horizontal bars, parallel bars.

The horizontal bar exercises the deltoid muscles of the shoulders and the trapezius muscles of the back, which will make you look more like an inverted triangle, and the muscle fibers of the shoulders are very obvious.

In addition, if you use waist strength, you can also train your abdominal muscles...

Parallel bars are the best way to train your arms and pectoral muscles.

Generally, the horizontal bar is divided into 8 groups to do 6-10 reps in a group, and the parallel bars are relatively simple 8 groups in a group of 8-12 times. Rotations alternate.

It's about persistence. I did it for three months, and it was obvious that I was resting.

You can also practice dumbbells on weekdays, or often lift some heavier things. It will have some effect after a month, but it should be persisted in the long term.

Push-ups and pull-ups are fine.

Dumbbells are raised in front of the body, raised sideways, and bent over to fly the bird (side lift).

Practice the latissimus dorsi and do pull-ups, and the school has horizontal bars.

You can do pull-ups, with a large spacing between your hands, and do a few more sets.

Thin do pull-ups, fat push-ups.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

If you're at home, there are only two ways to train your back:

One. Do a bent row with dumbbells. Hold the stool with your left hand, kneel on the stool with your left knee and your right leg back. Hold the bell with your right arm and hang down, use your back strength to pull up the dumbbell, then lower it and change directions. This movement helps to train the thickness of the back.

Two. Use the horizontal bar to pull the back of the neck. The lower part of the narrow grip training back, and the upper part of the wide grip training back. This movement helps to train the width of the back.

Practice three sets of each movement, strive for 8-12 pieces in each group, and rest for 1-2 minutes between sets. As the muscles contract, exhale. Inhale as the muscles relax. It's good to get used to it.

If you're at the gym, there are other equipment to choose from.

1.Straight bar pulldown: Hold the bar with both hands, lean back about 30 degrees, and use the strength of your back to make the bar towards your chest. Note: The shoulders should be extended back to avoid borrowing. This movement focuses on the width of the back. You can also practice in an upright position, pulling the bar to the back of your neck.

2.Seated rowing. With your back straight, sit on a low cushion. Grasp the tripod or straight bar with both hands and pull towards the ribs. This movement mainly exercises the thickness of the back.

3.Deadlift. Place the barbell on the ground.

With the bar in both hands, slightly wider than shoulders, stand up and pull up the bar. It can be pulled with straight legs or bent legs, and the body is slightly leaned back when standing upright. Note:

This movement mainly exercises the lower back. It is more damaging to the waist and needs to be protected with a professional belt or someone. Beginners are advised to practice with caution.

Therefore, the movement requires the back to be straight.

Today's back training move 1High pulldown formal group 12 6 groups or more (according to the individual) action 2Wide-grip high pulldown 4 123

Seated rowing 12 6 groups or more (according to the individual) 4Straight arm down 4 125Leaning over rowing 4 126.

Dumbbell one-arm rowing, exhausted until 7Pull-ups until they are exhausted.