Methods for exercise in middle deltoid muscles

The deltoid muscle is a muscle group, divided into multiple parts, mainly the mid-branch, anterior-branch and posterior-branch of the deltoid muscle. The exercise methods in different parts are also different. Although this part of the muscles are very close, if you want to have a better exercise effect, it is best to choose good movements. Let’s take a look at the mid-branch exercise method of the mid-branch of the deltoid muscle.

　　Wide distance push-ups

　　This action is based on push-ups, which expands the distance between the two hands. Although the key points of the movement remain unchanged, the strength required is significantly different, and the exercise effect is also very different. At the beginning, our body was lying on the ground. At this time, our hands and feet supported our bodies to balance on the ground, and the distance between our hands should be as large as possible. At the beginning, we bent our elbows with our hands, and tried to get our bodies closer to the ground. Then we lifted up some arms, so that our bodies formed an inclination angle with the ground and then started the movement again. Each time we insisted on completing 30 sets, we could perform 3 sets.

　　Wide distance pull-ups

　　This action needs to be completed on the horizontal bar. At the beginning, we grabbed the bar with both hands, and at this time the distance between our hands was slightly wider than shoulder-to-shoulder, which allowed our feet to be separated. Open the ground. When the movement begins, we exert force with our hands so that our body can stretch upwards until our entire body leaves the ground and the chin position can exceed the single rod. At this time, we slowly retract our hands and return to our original position. We insist on completing 15 movements in one set at a time, and try to complete 3 to 5 sets. The more we complete the exercise, the more obvious the effect is.

　　Plane support

　This action is a core strength training movement, and the exercise effect is very good. At the beginning, we let our elbows bend and our feet jointly support our body to maintain a balance on the ground. At the time, our body needs to be parallel to the ground, and the buttocks and abdomen cannot be raised and bumped up and down. The next step is the stage of persistence. After persevering for about 1 minute each time, relax your body and complete 3 sets.

The above is the bare-hand exercise method about the deltoid muscle mid-branch. When we master these movements, we can exercise anytime and anywhere to better show the exercise effect.

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