Key points and precautions for shoulder training exercise planning

Key points and precautions for shoulder training exercise plan

　　　The front of the deltoid muscle, lift the front flat

　　Initiate position

　　Stand upright, straighten your chest and tighten your abdomen. Hold your hands straight or barbell, and your arms hang down in front of your legs.

　　The action process

　　　Hold your arms upright, hold your arms upwards slightly higher than your shoulders. Stay for a second, then lower your arms slowly and restore to the front of your legs. If you use dumbbells, you can use your left and right hands once and alternately.

　　　　Breathing method

　　Inhale when lifting up and exhale when falling.

　　　Key points

　　　The whole body is upright when lifting up and falling, keep your arms straight, and focus on the deltoid muscle.

　　　The middle part of the deltoid muscle Lift sideways

　　Initiation position

　　The feet are naturally open, hold dumbbells in both hands, and sag on both sides of the body.

　　The action process

　　　Contract the deltoid muscle, raise the straight arms to the side up until slightly higher than the shoulders, rest for a second, and then slowly lower the arms to the drooping position.

　　　Breathing method

　　Inhale when lifting up, exhale when standing still. Inhale when descending, and exhale when completely falling.

　　　Key points

　　　When lifting up and falling, keep the whole body upright, do not sway and bend, and keep the arms straight.

　　Middle deltoid muscle Single arm pull sideways

　　Initial position

　　The whole body is upright, with one foot on one end of the rubber strip of the handle of the tensioner. The other hand is inserted and pressed around the waist.

　　The action process

　　The middle part of the deltoid muscle. Single arm pull sideways

　　Initiation position

　　The whole body is upright, with one foot on one end of the rubber strip of the handle of the tensioner. The other hand is inserted and pressed around the waist.

　　The action process

      Contract the deltoid muscle, pull the tensioner or rubber strip side upwards to the upper side with one hand to the same height as the shoulder. Insert the other hand hard to press the waist to maintain balance. After pulling up to the highest point, stay still for a second, and then, while the deltoid muscle continues to control it with force, let the spring or rubber strip slowly relax to the starting position. Repeat one shoulder and no longer pull up, change to the other shoulder.

　　　Breathing method

　　Inhale when pulling up, and exhale after reaching the apex. Inhale when falling down, and exhale after falling to the bottom point.

　　　Precautions

　　When pulling up, do not sway and borrow strength. This action can also be done by dumbbells and lying on your side.

　　The back of the deltoid muscle Bend over and lift it sideways

　　Initially position

　　Stand your feet, bend your body forward 90 degrees, hold the dumbbells with both hands, and lower your arms straight down your shoulders.

　　Action process

　　　Contract the back of the deltoid muscle, raise the dumbbells flat from both sides until they are parallel to the ground. Stay for a second, and then let your arms slowly lower.

　　　Breathing method

　　Inhale when lifting up and exhale when falling.

　　Key points

　　When lifting up and lowering the dumbbells, keep the whole body stable and do not sway. Focus on the back of the deltoid muscle. Before lifting up, relax thoroughly, and when reaching the highest point, completely contract. This action can also be lying on a long bench.

　　The back of the deltoid muscle Upright pressing

　　Initiate position

　　Luck the barbell from the ground to the chest, and stand upright all over the body.

　　Action process

　　Push your arms upwards until they are fully extended, and stay for a second, so that the barbell slowly falls on your chest.

　　　Breathing method

　　Inhale when lifting up and exhale when falling.

　　Key points

　　Do not swing your body when lifting up and lowering the barbell. This action also has a greater exercise effect on the triceps of the upper arm. If the barbell drops on the back of the neck and shoulders, it will have a greater exercise effect on the back of the deltoid muscle, which is called back of the neck. Pressing on the chest and back of the neck can also be done on a stool. Dumbbells can also be used to push and drop the left and right arms alternately at the same time. In this way, you can inhale when pushing up and falling, and exhale when still.