The deltoid muscle is a very important part of the muscles behind our shoulder. When doing daily fitness, we need to carry out targeted exercises so that we can Let our deltoid muscles be effectively exercised. The deltoid muscle is divided into three parts: the middle beam, the front beam and the rear beam. The training methods of different parts are also different. Let’s take a look at how to train the middle deltoid muscles?
Bentbell dumbbell fly
At the beginning, let us lie down on the bench. At this time, we hold a dumbbell in each hand and hang it naturally on the ground. Before starting the movement, we take a deep breath, then open our hands and slowly straighten them upward until our arms and shoulders form a straight line, and our hands are in line with each other. The ground is parallel, and our body is like a flying bird. Then we slowly retract our arms downward until we return to the original relaxed state. A group of 15 movements can be completed, and 2 to 3 groups can be performed each time.
Wide pull-ups
At the beginning, we open our hands wider than the shoulders to a palm position, and grasp the single bar with both hands upward, so that our legs can leave the ground . At the beginning of the movement, we use both hands to pull the body upward. At this time, our upper and lower arms form a 90-degree angle, and the chin can exceed the position of the horizontal bar. Then relax the hands and let the body slowly go down. Each action can be completed in a group of 10 to 15, and 2 to 3 groups can be performed.
Rope pull-down
At first, we stand up straight in front of the rope pull-down machine, with our legs spread shoulder-width apart, ensuring that our back is straight, chest and abdomen, and at this time we hold each hand Where the rope pull-down handles are located, grab one with one hand. Before starting the movement, adjust your breathing and use both hands to pull the rope down until it reaches the limit of your body. At this time, the middle part of our deltoid muscles is tightened, so it has a certain exercise effect. Then relax the arms and let the rope go up. Each action is completed in a group of 10 to 15, and 3 to 5 groups can be performed.
The above is about the exercise method of the middle deltoid muscle. The middle deltoid muscle is a very important part of our back muscles. Effective exercise of this part of the muscle can make our back lines more perfect. .