Target exercise area:Anterior deltoid
Raise in front of the tensioner
Action essentials:
1. Use it Hold the handle of the tensioner with one hand. With your back facing the tensioner, your hands hang down by your sides, palms facing back. Keep your body straight and your elbows slightly bent.
2. Raise your arms forward until your fist reaches eye level, and then slowly return to the starting position. Repeat one set for enough times before switching to the other hand.
Notes:
1. Keep the whole body upright when lifting and falling. Keep both arms straight and focus on the front deltoid muscles.
2. Control the waist during the movement to avoid injury
3. Lift the arm at a stable and slow speed, do not use force by swinging it vigorously.
Target exercise area:Middle deltoid muscle
Dumbbell lateral raise
Action essentials:
Stand with your legs shoulder-width apart, hold dumbbells with both hands on both sides of your legs. Raise your straight arms to the side and up Start slightly higher than your shoulders, pause for a second, and slowly return to the position
Target exercise area:< strong>Rear deltoid
Squat side raise
Action essentials:
Mainly train the rear deltoid muscles. Hold a dumbbell in each hand, stand with your feet shoulder-width apart, bend your knees slightly, and bend your torso forward. Basically parallel to the ground, the arms hang naturally, and the palms of the hands face each other. Contract the rear deltoid muscles to lift the dumbbell, keep the elbows slightly bent, and avoid raising the torso when lifting the dumbbell, and pause when the sides of the upper arms are level with the shoulders. About 2 seconds, then lower the dumbbell in a controlled manner and do 3 groups, 10 times/group.