Practicemiddle deltoid muscle has many benefits, and there are many movements to practice the middle deltoid muscle. Among these movements, there are Freehands and equipment, what are the freehand training movements of the middle deltoid muscle? Some people still know what they are. So, what are the exercises for freehand training of the middle deltoid muscles? Let’s take a look below!
1. Forward bend and lateral raise
Key points: forward bend and lateral raise are recommended for every Do 15 to 20 sets, rest for 1 minute between sets
Bend your knees slightly, lift your chin slightly, lean forward at 45 degrees, cross the elastic bands with your hands, and keep your back straight.
Bend your elbows slightly and spread them out to the sides, with your upper arms parallel to the ground. Slowly lower it and return to the preliminary action.
Keep your palms facing down during the process. Also relax your arms and use your shoulder strength to perform this action.
Some people may wonder if this is enough resistance? Then you may overestimate your abilities! Don’t underestimate the weight of the backpack. If it is filled with items, it will definitely be as heavy as a dumbbell! Of course, be careful not to damage the backpack by loading it too heavy.
2. Military press
It is recommended that each group of military press should be 10 to 12 times, with a 1-minute rest between groups.
Essentials: Spread your feet shoulder-width apart (raise your toes), keep your hands straight and close to the ground, and at the same time, your back and legs are all upright. When viewed from the side, your body will appear in an inverted V shape.
Then, gradually lower your shoulders until your elbows appear at 90 degrees. After staying for about 2 seconds, push your body back as if you were lying on the ground and push up, returning to the preparatory position.
Please pay attention to the safety of your head when lowering. If you feel that the height is not high enough, you can also get a small stool and place your hands firmly on the stool to make the arm bend more definite and the pressing angle deeper. . But for safety reasons, the stool must be firmly fixed to the ground. If you are not sure, don’t try it!
3. Parallel Flyes on the Ground
Instructions: It is recommended to do 8 to 12 reps per group for parallel flyes on the ground, resting for 1 minute between groups
Find an open space without obstacles. Where you are, place your hands on the ground, like a push-up movement, and kneel on the ground with your feet bent.
Use the deltoid muscle in your right hand to prop up half of your body, with your left shoulder facing the ceiling. At this time, raise your toes to give your body room to move. Try not to use the twisting force of the body to complete the movement, try to useApply force on one shoulder to make sure you are practicing in the right place!
The above actions are mostly focused on training the middle and front deltoid muscles. In order to make you look equally powerful in all directions, don’t forget the rear deltoid muscles! Usually, "flying bird" movements are used with dumbbell training. When training at home, you can use a water bottle filled with water and a heavier book instead.