What is the deltoid?
At the shoulders, it is triangular. Originating from the lateral segment of the clavicle, the acromion and the spine of the scapula, the muscle bundle gradually gathers in the deltoid muscle outward and downward, and inserts into the deltoid tuberosity of the humerus. The upper end of the humerus is covered by the deltoid muscle, so that the shoulder joint is rounded. If the shoulder joint is dislocated downward or the deltoid muscle is paralyzed and atrophied, the “square shoulder” sign can be formed. The deltoid muscle is one of the sites for intramuscular injection. Before exercising the deltoid, let’s first understand the structure of the lower deltoid:
The deltoid muscle is a feathery muscle group with three bundles in the front, middle and back. If you want to have a good-looking shoulder, the balanced development of the three bundles is good. For beginners, it is not advisable to practice only one of them or to leave out one.
Exercise method of deltoid muscle: The muscle characteristic of the deltoid muscle is that it can lift a lot of weight without a large volume, but it is very easy to fatigue. When exercising the shoulders, the trainer will feel very sore, thus reducing the training intensity. . So after we warmed up enough during training, we mainly used high-intensity presses at the beginning, followed by super-set high-rep lateral raises to stimulate him, and finally exercised the rear beam part. That is to say, the exercise is basically divided into three parts.
- High-intensity press
The shoulder press is undoubtedly the best comprehensive method for exercising the shoulders. Whether it is a barbell front press or a dumbbell press, it is a good exercise for the three beams of the shoulders, especially the front beam. Based on the energy at the beginning of the workout, the heavy press is undoubtedly the core of the day’s workout. During the whole training process, the first two should be the main pressing movements, and the intensity should reach 80-90% of the maximum weight as much as possible. Each group should do 8-10 times of training, and it is recommended that you do group strength increases and the number of each group should be as large as possible. May not reduce, force yourself to complete, do 8-10 sets.
- Superset lateral raises
The lateral raise is an isolated exercise that exercises the middle deltoid muscle. It is recommended to choose the appropriate weight, rather than blindly choosing heavy weights, which will lead to deformation of the movement. Using the method of super group, use three weights to reduce the dumbbell lateral raise, do 8-12 times for all three weights, and reduce the weight in turn. It should be noted that there is no rest in 3 groups in a large group, and rest after the large group is completed. Otherwise, the meaning of supergroups is lost.
- Back Shoulder: Rear deltoid
When the shoulder exercise reaches the third part of the deltoid, it is already very tired, so I must persevere. The rear toe is often a part that is overlooked by many people and is often forgotten. You can use the disc machine to spread the shoulders or lean over the dumbbells to the side, and perform 6-8 groups of normal exercise. Of course, if the exercise ability is not bad, you can still use the superset method to exercise, of course, you can only use 2 different weight loads to do the descending, the method is similar.
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