Deltoid muscle exercise method, give women a broad enough shoulder to rely on

Men support the deltoid muscles

　　　Relaxation is a popular outlet. The beautiful deltoid muscles that men have worked hard must be displayed in a stylish way, especially for men in the workplace. Shirts are the best clothes to show off their good figures and also the best clothes to wear. Do you dare to wear them without a good figure?

   Are you a "reliable" man? Can you give women a broad shoulders? Many "rib men" lack confidence in their thin body. So, let's do training together today and be a reliable man! In this fitness plan, let's build the deltoid muscles together.

　　Warm up: Hold a pair of dumbbells, put your arms naturally on both sides of your body, stand up straight with your chest, spread your feet shoulder-width, and your arms Rotate externally, with palm facing forward, and elbows slightly bent.

　　2 Dumbbell standing posture flat: stand upright, feet shoulder-width to the ground, hold dumbbells in both hands naturally sag on both sides of the body, pay attention to the arms parallel to the ground, palm facing down.

　　3 Dumbbells interactively push on shoulders Turn around: push the dumbbell with the left hand slightly obliquely to the upper shoulders, and rotate the body to the right. Return to the preparatory position, turn to the left, and lift the dumbbell with the right hand.

　　Introduction:

　　1 Barbell shoulder push: Hold the barbell straight up above the head, lean your head slightly back, but keep your body upright. Pause for a while, then slowly lower your arms and return to the starting position, pay attention to the complete straightening of your arms, the barbell should be directly above the shoulders and keep the core stable.

　　2 Dumbbell shoulder push: Stand, hold a pair of dumbbells beside your shoulders, bend your arms, and palms face each other. Open your feet as wide as your shoulders, and slightly bend your knees . Pay attention to lifting the dumbbell up until your arms are fully extended. Slowly put down the dumbbell and return to the starting position.

　　3 Fitness ball Dumbbell sitting position press: bend your legs and knees 90 degrees and step on the ground and keep your body upright and keep your core firmly tight. Sitting directly above the fitness ball, hold the dumbbell horizontally and open it with both hands at a 90-degree angle to the elbows on both sides of the body, palms facing forward. Pay attention to the vertical body and the ground, and elbows slightly bend.

　　Study: Two difficult movements

1. The floor is upside down and the shoulders are pushed forward, but the feet are raised forward, and the body is almost perpendicular to the ground. Pay attention to the distance between the hands is slightly wider than the shoulders, and the arms are straightened. During the descending process, the posture remains unchanged, the body sinks, and the head almost touches the floor

2. The dumbbell bends over the bird, tightens the core with the shoulder width and tightens the knee joint slightly bends slightly bends the body bends close to the ground and the hips extend backwards. The arms of both hands are perpendicular to the ground and the palms of the palms of the ground. Pay attention to the body spine maintaining extension, and the core is tightened and the body is stable. When the dead point moves, the arms are raised vertically and the shoulder blades are retracted to the arms parallel to the ground. It should be noted that it is necessary to simulate the posture of the bird flying and waving its wings