with the advancement and development of technology, the work and life of young people is now more and more stressful. Long hours of sedentary study, reading computers, playing with mobile phones, etc. Without paying attention to exercise may affect the development of the shoulder. The shoulder, as a joint with a large range of movement in the body, is also often at risk from disease. This is something that affects people in terms of their health and has a significant impact on their appearance.
for girls, exercising their shoulders will enhance their overall appearance; for guys, developing strong shoulders will make people look secure. A broad shoulder can be an indispensable condition for a girl to rely on, so it seems that shoulder training is really a must! We need to know that shoulder training is also known as deltoid training. People who have strong deltoids will not only have a good figure, but also look more elegant in their clothes.
so how do we exercise our deltoids? First of all, we need to understand what muscle groups we have in our shoulders. The shoulder muscle groups, or deltoids, are divided into three bundles: The anterior, middle and posterior bundles. A good shoulder muscle we have to train in a comprehensive and targeted way, and we also have to remember to train several parts of the deltoid in a highly isolated way!
the anterior bundle of the deltoid is the most frequently used in everyday life, the middle bundle has the largest area and the posterior bundle is the most forgotten muscle group. For a comprehensive and multifaceted stimulation of the shoulder, it is important to have a balanced development of the anterior, middle and posterior fascicles of the shoulder muscles to have a full shoulder line and enhance aesthetics. In shoulder training, deltoid training is different from other parts of the body. Due to the special position of the deltoid muscle, it is important to have multiple movements to stimulate it from different angles, and each movement must be done in a standard way.
So what are the movements that can have a good exercise effect on the shoulders? The next time, i will recommend three shoulder abuse movements, i hope it can help in your fitness career.
Action one: Sitting dumbbell push-ups
the push-up movement is a must in the process of exercising the shoulders. Because of the specific range of motion of the shoulder joint, only push-ups can be used to work the shoulders with higher training weights. By using a seated position, you can concentrate the exercise on the deltoids and greatly reduce the risk of borrowing.
Begin in a seated position with your legs apart and your back straight. Hold a dumbbell in each arm and bend your elbows so that your arms are at shoulder height. The deltoids are then lifted upwards, pausing as the arms straighten to fully contract the deltoids and slowly lower them.
Movement 2: Standing dumbbell front raises
the front planks are a great exercise for the anterior deltoids and the use of dumbbell plates can greatly increase stability during the exercise.
Start by standing with your legs slightly apart, straighten your back and contract your abdominal core, and hold a dumbbell piece with both arms. Keeping your stability in check, lower your shoulders and drive your deltoids to lift the dumbbell piece straight up. When the dumbbell piece is at eye level, pause for a moment and then slowly lower back down.
Movement 3: Prone dumbbell flying bird
the reverse bird is a classic exercise for the posterior deltoid. It is also important to try to control the amplitude of the movement to avoid stimulating the back muscles, so when the arms are raised, maximum to shoulder height is sufficient.
Start with your legs apart, straighten your back to stabilise your body, contract your abdominals and bend your upper body parallel to the floor. Then hold a dumbbell in each hand and lower it naturally, with the elbows slightly bent. The deltoids then drive the arms up to the sides of the body. When the arms are at shoulder height, pause for a moment and then slowly lower them back down and repeat the exercise.
The movements are not much, but are they effective for deltoid exercise? If you insist on exercising for about six months, i believe the changes in your shoulders will be very obvious.