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How to build strong deltoid muscles?

2018-04-02 11:12:49

Exercise shoulder muscles, the main exercise tool is dumbbells. The main muscle that needs to be trained in the shoulder is our deltoid muscle group. After a long time of practice, we can have a stronger shoulder, which will look particularly good when dressed, and has a certain promotion effect on the training of other muscle groups such as the arm. It can be divided into 4 movements. Do 3 to 4 sets of 8 to 12 reps per exercise




Yoga mat


1, shoulder push dumbbell First, sit in a chair, lift the dumbbell to shoulder height, is holding the dumbbell; Push the dumbbell vertically up to the arm tense position, pause for a moment, slowly back to the original position, you can feel the tug of the shoulder.


2. Sit on the edge of the chair in front of the one-arm dumbbell, hold a dumbbell in each hand, hang on the side of the body, keep breathing, raise an arm forward to the height of the shoulder, and then slowly fall. The weight of the dumbbell can be appropriately increased.


3, standing posture dumbbell side flat upright, hand dumbbell natural hanging, outward into an arc up the arm, until the shoulder position is the same height. Then slowly drop the dumbbell back into place.


4. Hold the dumbbell and lie on the side of the yoga mat, lift the head slightly upward, tighten the arm muscles, keep the arm bent, and slowly lift to the outside.

Matters needing attention

Can increase the weight, according to their own situation to choose the appropriate weight


Only train once or twice a week, with a certain amount of rest between each set of exercises