The deltoid muscle how to practice no feeling why practice shoulder no feeling

Everyone desires the inverted triangle body, the deltoid muscle is vital to build, but this mysterious muscle exercise is not easy, most people do not have a good sense of fitness, so how should we go about practicing it?

Do side planks training

To build shoulder muscles, doing side planks with dumbbells is a good way to go. Start practicing with lighter dumbbells, and then practice heavier ones after you have some strength. 1. Do this exercise with your arms placed on either side of your body and a dumbbell in each hand. Then, lift the dumbbells upwards until they are at shoulder height. 3. Do 3 sets of 6-10 repetitions per set.

Wide grip barbell upright rowing

Doing upright rowing is also effective for building broad shoulders. Using the wide grip barbell method to do upright rowing, forging the muscles on both sides of the shoulder, so it is easier to make the shoulders wider. 1. Grab the barbell in a low position. Hold the barbell with both hands backwards, use shoulder strength to pull the barbell up and down, and finally lower the barbell. 2. You can also do upright rowing with dumbbells. Stand your body on one side of the exercise bench and kneel on one knee on the bench. Then, place the hand on the same side of the body on the bench and grab the dumbbell with the other hand. Lift the dumbbell upward, with your elbow raised behind you. 3. Do 3 sets of 6-10 repetitions per set, or as many as you can until you can't do it anymore.

Posterior deltoid stretch

Exercise the posterior deltoid bundle, can also make the shoulders wider. Similar to exercising the middle deltoid muscle bundle, except that the exercise should be bent over. 1. Bend over so that your back is parallel to the ground. 2. hold a dumbbell in each hand, first with a light dumbbell practice, and only after that switch to a moderate weight. The weight of the dumbbells should not be too heavy, otherwise you can not lift a few times. Then, lift the dumbbells from both sides of the body until they are almost in a straight line with the back. 4. Do 3 sets of 8-10 repetitions per side.

Practice stretching the anterior deltoid muscle

There are also deltoids in front of the shoulders, which can be exercised by stretching the anterior deltoid muscle bundle. Open your feet to shoulder-width apart and hold a dumbbell in each hand. 1. Start doing it with your hands close to your body, then lift the dumbbells upward to the front position of your body. 2. mention the dumbbells to the same height as your shoulders, then start to slowly lower them back to the starting position. 3. Do 3 sets on each side and repeat 8-10 times per set.

Overhead press

Pushing the barbell overhead also helps to strengthen the shoulder muscles and make the shoulders look wider. Open your feet to shoulder width and hold a dumbbell in each hand. 1. To do this set, start by lifting the dumbbells overhead and then slowly lower them. 2. Do 3 sets of 8-10 repetitions per set.

Wide grip pull-ups

If you want to exercise with your own body weight, you can do pull-ups, which work well. Doing pull-ups can train the shoulder muscles, as well as the arms and back muscles. And wide grip helps to strengthen the shoulder exercise. 1. With hands slightly wider than shoulder-width apart, grab the pull-up machine. Then, pull your own weight upward, with your chin at the same height as the trainer. Do as much as you can. 2. When you do pull-ups, if you don't start to do them well enough, you can use other equipment to help you practice. Most gyms in general have such a kind of auxiliary equipment. These equipment use their own weight to offset part of your body weight, do pull-ups will be easier.

Do bent over push-ups

Push-ups can also use your body weight to exercise your upper body and core muscles. However, doing bent over push-ups is more for shoulder muscle exercise. 1. When doing flexion push-ups, have a weight bed or a sturdy bench. Set up in front of the weight bed or bench to do push-ups, then lift your feet up on the chair. 2. With both hands, move your upper body toward the back of the bench and assume a flexed position, similar to a handstand, only with your feet on the weight bed or bench. The body begins to bend at the waist. 3. Bend your elbows and face down close to the ground. When close to the ground, use your elbows to support your body upward. 4. Do 3 sets of 8-10 reps each. 5. Do this exercise to be more careful, because if the hands can not grasp the ground or the weight is off, even if only 1 second, the neck and spine may be injured.