Whether you are wearing a handsome suit or showing your masculine body on the beach, you can not do without the shaping of the shoulder muscles, so that you feel safe in the eyes of others. The summary of the deltoid exercise plan, so that more newcomers to fitness understand the process of deltoid exercise.
The deltoid muscle, to understand the muscle, to do targeted exercise
The deltoid muscle is also known as the "Tiger head muscle", shaped like a triangle, so it is called the deltoid muscle, it is a muscle group under the skin of the shoulder, from the front, back and the outer side of the shoulder joint wrapped, is a multi-feathered muscle, this muscle group includes the front bundle, rear bundle and the middle bundle.
The anterior deltoid tends to bear the most load weight, it makes the frontal shoulder muscles look more aesthetically pleasing, and it is mainly responsible for the flexion, inward contraction, and inward rotation of the arm or shoulder during exercise.
The posterior deltoid, which appears to be smaller in size, is the key to the formation of the entire shape of the shoulder, which is fuller and more solid no matter which way you look at it. It is mainly responsible for the extension, abduction, and external rotation of the shoulder and arm during movement.
The middle bundle of the deltoid muscle is the largest muscle in the deltoid muscle, which is easily stimulated in training, its degree of development determines the visual effect of the upper body, in the movement can widen the circumference of the shoulder, if only developed pectoral muscles, and the lack of a wide middle bundle, the body as a whole looks very funny, in the exercise, it is mainly responsible for the abduction of the arm.
Consider the weight, reps, sets and rest time between sets for deltoid training
On this issue, often some bodybuilders are at a loss as to how to formulate. In fact, none of our strength training can be done without the interplay of light and heavy weights, because it is essential to make the deltoid pump stronger and perform heavy weight exercises, while light weights will focus on muscle endurance development and concentrate on muscle contraction.
In training when you choose large weights, the number of sets and times of training should be relatively adjusted to take a low number of times, low sets of exercises, and light weights to enhance muscle contraction and tension, choose a high number of times, high sets of training is the best way.
Rest time between groups should be decided according to the size of the exercise heart rate, when the exercise heart rate or breathing basically returned to normal, the trainer can carry out the next set of training.
Consider how to do the actual exercise deltoids
Regardless of which part of the body muscle exercise, the main choice of exercise movements, your movements should be targeted, take a combination of light and heavy way to carry out, we generally carry out deltoid strength training sequence: The target muscle warm-up 10 minutes - deltoid anaerobic exercise 40 minutes - 60 minutes (including rest between groups) -- perform deltoid stretching 10 minutes, according to the training frequency of 2-3 times a week, the following through the specific actions to explain.
1、bench lift barbell
Movement essentials: Grip distance to be wider than shoulder, vertical up or down run the barbell until the arms are straight.
Training intensity: Do 8-12 times per group, keep doing 4-5 groups.
Note: When pushing the barbell, make sure that the elbows are close to the sides of the body.
2、dumbbell rowing
Movement essentials: Body to maintain a stable kneeling posture on a flat bench, the upper body parallel to the bench or make the shoulders slightly higher than the hips, vertical running barbell from the bottom to the armpits, the peak contraction for a few seconds, and then back to the starting point
Training intensity: Do 3-4 sets continuously, 8-12 times per set
Note: The whole process only the shoulders and elbows movement, other parts of the stationary.
3、rowing machine training
Action points: Body slightly back, the rope will be pulled towards the chest, hands grip bar width and shoulder width, positive grip, reverse grip can be.
Training intensity: Continue to do the action 10-12 times, complete 3 sets.
Note: In the process of this action, the body remains motionless, when the phenomenon of shoulder shrugging occurs, adjust the amplitude of the rope movement or lower the weight appropriately.
The interval time for each group of movements is recommended to be 20 seconds, and the next group of movements can be carried out when breathing is normal.