Deltoid exercise method, deltoid exercise rules and key points

The broad shoulders built from the huge and plump deltoid muscles are an indispensable and important part of a super physique. Therefore, don't try to build your physique easily unless you learn how to train it.

　　The first point of the referees pay attention to the contestants is their deltoid muscles. The first impression that bodybuilders give is also their broad shoulders. Wide shoulders can make the physique more perfect, and a lack of deltoid muscles destroys this perfection.

       Therefore, you should not be able to follow the training of deltoid muscles naturally. You should carefully learn to train the deltoid muscles and even the nuances of movements. Any attempt to cover up a bad part will cause you to encounter many troubles on the way forward. I hope everyone can face this problem and concentrate on improving the training level. Then your success will be inevitable.

　　Let us start explaining the classic deltoid muscle training and pay attention to its training rules.

　　Rules 1: Before you train the deltoid muscles, please figure out their structure. The deltoid muscles are composed of three bundles in the front, middle and back. When practicing shoulders, you should not only practice a certain bundle, and do not concentrate on the front, side, Different exercises for the back shoulder.

　　Rules 2: Dumbbell pressing and lateral lifting are the key contents of training. My shoulder training starts with two movements: a certain pushing action and dumbbell pressing. The pushing action stimulates the whole of the deltoid muscle, making it bigger and forming a wide shoulder. The dumb side lifting develops side bundles, which can increase the width of the shoulders and enhance the visual effect. A wide shoulder plus a thin waist can form a beautiful shape.

　　Rules 3: Use the pyramid training rules to stimulate the deltoid muscle side bundles. One day four years ago, I was walking outside the gym, thinking about why I didn’t practice the shoulders I imagined, and genetic factors allowed me to win a championship-level physique. Shoulders. After thinking about it, I felt that I had missed some valuable things in training, so my shoulders could not be widened. So I decided to use the pyramid rule to develop side bundles to see if there would be any changes. After using this rule for two weeks, I was surprised to find that my shoulders had become wider and thicker, and improved a lot. I finally broke through the obstacles with this method and achieved great success. I used 30 pound dumbbells to do 25 side lifts, 40 pounds to do 15, 50 pounds to do 10, and 60 pounds to do 8. Then I did it backwards in this order until 30 pounds to 25 times. Do two cycles, and there was no rest during the exercise.

　　Rules 4: Don't ignore trapezius muscles and Posterior deltoid bundle. Posterior deltoid bundle is crucial in bodybuilding training. You need to establish a coordinated and symmetrical body. You cannot have the idea that one part of the body is more important than other parts. In deltoid training, trapezoidal muscles and posterior deltoid bundles are required to match the anterior deltoid bundle and middle bundle. Therefore, it is recommended that you include bent birds and upright rowing in your shoulder training plan.

　　Rules 5: Do not ignore the joints, otherwise it will cause injuries. The shoulder joint is one of the dangerous areas for training injury accidents. Even if you do the movements in the correct posture, if the weight is too heavy, you will be at risk of injury. Therefore, it is indispensable to do two sets of warm-up pushes before formal training.

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