Deltoid muscle is also called. Tiger muscle? Wrapped in the front, back and outside of the shoulder joint, it looks like a feather and can make the shoulder protrude outward.
Carrying out shoulder exercises can improve self-protection ability and pivot strength, thus enhancing the coordination and balance of the body, reducing the risk of deltoid injury during exercise, and ensuring that all parts of the body can exert their strength in an orderly and safe manner. Without trained deltoid muscle, the strength is generally poor. When we exercise our upper limbs, the pressure on our bodies becomes greater. As a transmission force, the shoulder pressure increases, which leads to the deviation of deltoid muscle strength and imbalance of the body. Moreover, some friends ignored the grasp of the essentials of action, which led to shoulder injuries and hindered the exercise of upper limbs. So it is very important to exercise deltoid muscle.
As we all know, deltoid muscle includes deltoid anterior bundle, deltoid middle bundle and deltoid posterior bundle. As long as these three muscles are balanced, the shoulders will be full and full of three-dimensional sense.
1, directional dynamic stretching.
Before deltoid strength training, you should warm up and let the motor joints move, so that your body temperature will rise. In order to adapt to the following deltoid muscle isolation training, you can do a series of shoulder external rotation exercises.
2. Specially strengthen the anterior deltoid, middle deltoid and posterior deltoid.
Today, Bian Xiao summarized three training movements of deltoid muscle, which can strengthen the toe of deltoid muscle while increasing muscle strength. All belong to isolated stimulation actions, which directly stimulate the target muscles.
Action 1: Smith barbell press (toe inward exercise)
First, put a suitable chair directly below (in the middle of) the equipment, adjust the position of the barbell (after the trainer sits down, he can hold the barbell with his arms straight), keep his body sitting directly below the barbell (the tip of his nose is perpendicular to the bar), bend his legs to fix his feet, and hold the barbell with both hands to make the distance between them wider than his shoulders. Take the barbell off the equipment rack with both hands, and keep your arms straight to complete the preparation posture. Bend your elbow with your arm, and at the same time, slowly move the barbell down. When the barbell falls at the same height as your chin, keep the action 1 sec, then slowly lift the barbell back to the starting point and repeat the action.
Pay attention to the whole action: keep the spine neutral, don't shake your wrist, remember to lower the barbell to the same height as your chin, and increase the stimulation of your deltoid toes. It is suggested that the training intensity of this movement should be divided into four groups, and each group should do 10 times.
Action 2: Straight bar, narrow grip and straight pull (middle beam exercise)
Stand naturally, bend your legs slightly, bend your arms slightly, and hold your hands tightly, so that the barbell is below your abdomen and your back muscles are tightened, so that your spine is in a neutral position. When exercising, lift the barbell with your hands to keep your body stable and make your elbow higher than your wrist. When the barbell is pulled between your chest and collarbone, keep the action for 65,438+0 seconds, then slowly lower the barbell back to the starting point, taking care not to lock the elbow and repeat the action.
Pay attention to the whole action: keep your body still, tighten your abdomen and back, and focus on the deltoid muscle. When the barbell rises upwards, keep your elbows higher than your wrists and your legs still. It is suggested that the training intensity should be divided into three groups, and each group should do 15 times.
Action 3: T-bar bend and pull-ups (back beam exercise)
First, fix the rope on the T-bar, lean forward, keep your legs slightly bent, hold both ends of the rope with your arms straight, put the T-bar between your legs, and tighten your back and abdomen to keep your body stable. Hold the handle with both hands, bend your elbow and lift the T-bar upward, and keep moving when you reach the abdomen 1 second, then straighten your elbow and keep your arms straight, hold the barbell back to its original position and repeat the action.
Pay attention to the whole exercise process: keep your body stable and focus on the exercise of the target muscles. The training intensity continued to be done in 4 groups, and each group did 15 times.
3. Static stretching after action.
Static stretching should be carried out after training to completely relax the deltoid muscle and better serve the upper limb exercise. For example, the stretching actions we contact are: shoulder horizontal abduction and adduction.