Deltoid muscle exercises - Detailed explanation of the exercises for the front, middle and back of the deltoid muscle exercises!

Deltoid exercises - Detailed explanation of the anterior, middle and posterior bundle exercises of the deltoid muscles!

　　　Deltoid muscles are one of the most shining muscles in the upper limbs! The strong deltoid muscles make your shoulders wider and more three-dimensional!

　　The function and anatomy of the deltoid muscles

　　The deltoid muscles are divided into three bundles: the anterior bundle and the posterior bundle!

Origin point: the lateral hemiplegia of the clavicle (anterior bundle), acromion (middle bundle) and the scapula (posterior bundle).

　　　Determining point: the humeral body deltoid trochanter.

　　Function: the anterior bundle fiber collection Retraction makes the shoulder joint flexed, horizontally introverted and internally rotated; contraction of the middle bundle fibers to abduct the shoulder joints; contraction of the posterior bundle fibers to abduct the shoulder joints, horizontally abducted and externally rotated; overall contraction can cause the shoulder joint to abduct.

　　How to exercise the deltoid muscle?

　　　We must be comprehensive in deltoid muscle training, and the muscle fibers of the front, middle and back bundles must be strengthened! We will introduce three classic exercises to you based on the main functions of each part of the deltoid muscle!

　　1. The main function of the deltoid anterior bundle is shoulder flexion!

　　　Exercise movements: lift the barbell plate in front!

　　　In a standing position or sitting position, holding the barbell plate in front of the body with both hands, tilt the abdomen and chest upwards the chest and the jaw slightly retract!

　　　The anterior deltoid muscle bundle exerts force to drive the shoulder joint to bend the shoulder (raising the arm upwards), lift your arms to parallel to the ground! Stay for a second, and then return to the slowly starting position!

　　2. The main function of the mid-deltoid muscle bundle is shoulder abduction

　　Recommended movement: lift the dumbbell sideways!

　　Sitting posture can be used, hold the dumbbell on both sides of the body with both hands, tilt the abdomen and chest upwards, and the jaw slightly retracts!

　　Triangle The muscles are used to exert force to drive the shoulder joints into abduction movement, lift your arms to a position parallel to the ground! Stay for a second, and then return to the slowly starting position!

　　3. The function of the deltoid muscle is mainly to horizontally abduction the shoulder joint!

　　Movement recommendation: Reverse bird!

　　Using a prone inclined board or bent position, holding dumbbells in front of the body, keeping the torso stable, and the spine is arranged naturally!

　　　The deltoid muscles are used to exert force to drive the shoulder joints into a horizontal abduction movement, lift your arms to the same plane as the body, and then stay for a second. Slowly return to the starting position!

Final tip:

These three movements are the most basic single-joint movements, which are very suitable for beginners! Of course, it is impossible to practice the shoulders with a few single-joint movements! We need more compound movements to develop our shoulder muscle strength and function!

　　As long as we combine the deltoid muscle resolution function, we can find that as long as the training movements include shoulder movements, we can train our deltoid muscles

　　　For example, the horizontal pushing movement (bench press) can exercise our deltoid muscle tongs

　　. Vertical pushing (stand pressing) can exercise our front and middle bundles

　　　　　　　　　 The horizontal pulling (rowing) can exercise our back bundles

　　　　　　　The vertical pulling (pull down) can exercise our back bundles

　　　When designing the training menu, we should focus on these multi-joint movements, and then cooperate with the single-joint movements introduced today to do a complete training!

　　At the same time, we should also pay attention to the balanced development of the front, middle and back of the deltoid muscles, and the push and pull training ratio should be reasonable! Do not bend press for 7 points and row for 3 points!