Maybe many people have a certain understanding of the deltoid muscle, but do you know it? In fact, the deltoid muscle group is divided into three parts: anterior deltoid muscle, middle deltoid muscle and posterior deltoid muscle. Postures such as push-ups, pull-ups, and seated rowing that we often do can stimulate the deltoid muscles, but more of them only stimulate the front and rear deltoid muscles. Now, the editor will teach you a few exercises that can exercise the middle deltoid muscles and make your arms stronger.
The first movement: shoulder press
The shoulder press is an action that specifically exercises the middle deltoid muscles. During the exercise, first sink the shoulders to lock the shoulder joints. Do not shrug or lift the shoulders. It is best to go as low as possible. When exercising, keep your back straight. If you want to exercise your arms at the same time to make them longer and stronger, straighten the highest point of your arms, which can exercise our triceps at the same time.
The second action: Dumbbell lateral raise
The formula for training the shoulders is easy to remember. The shoulder triceps muscles are divided into the front deltoid, middle deltoid and rear deltoid muscles. The front deltoid exercises the front raise action, the middle deltoid exercises the lateral raise action, and the rear deltoid exercises the bent side. Raise action. The dumbbell lateral raise is the most common exercise for exercising the middle deltoid muscles. The exercise is to pay attention to the highest point of the arm, as long as it is parallel to the shoulder.
The third action: Pull the tensioner sideways
Compared with dumbbells, this action allows your shoulder deltoid muscles to maintain constant resistance from beginning to end, which is also the most common advantage of the tensioner. At the same time, if you lean forward with dumbbells, it will easily cause your body to sway and allow other muscles to compensate. In this action, one hand performs a side pull, and the other hand and feet can effectively ensure the stability of our body and more effectively exercise our middle deltoid muscles.
Summary: Special attention should be paid to the fact that during retraining, the training progress and training intensity must be reasonably arranged. Excessive training volume can easily cause muscle damage, which will result in more loss than gain.