New tricks for deltoid muscle training: single-joint triple group!

Deltoid training: Single-joint triple group!

　　Deltoid is one of the most shining muscles in the upper limbs! Deltoid exercises make your shoulders wider and more three-dimensional!

　　　Deltoid muscles are divided into three bundles from the anatomy!

　　1. Anterior fiber: The main functions are: flexion, adduction, internal rotation of the arm/shoulder joint

　　2. Middle fiber: The main functions are: abduction, shoulder joint

　　3. Posterieor fiber: The main functions are: extension, horizontal abduction, external rotation Rotation) Arm/Shoulder joint

　　We need comprehensive exercise. Many people have too many toes during the exercise process, and often ignore the exercise of the back of the deltoid muscle! This looks good from the front, but when you turn to the side and behind, your shoulders will be ugly!

　　Today I will introduce a super deltoid training class schedule to make your shoulders burn!

　　Section schedule introduction

　　Three single-joint isolated movements according to the different functional combinations of the three deltoid muscle bundles as a super group!

　　　At the foreboding: Dumbbell front flat lift (shoulder flexion)

　　Medium bundle: Dumbbell side flat lift (shoulder abduction)

　　Posterior bundle: Dumbbell bent over bird (shoulder horizontal abduction)

　　Training process: The three movements are seamlessly connected: Dumbbell front flat lift 7 times → Dumbbell side flat lift 7 times → Dumbbells lean over the birds → 7 times!

　　Three movements are a group, and there is no rest between groups! Complete a large group of rest for 60-90 seconds!

　　There are 3 groups in total! 21 times per group!

　　Tip:

　　Because it is a single joint isolated movement! The weight does not need to be very heavy! And the movement is very skillful, and if you are not careful, you will get compensation! The standard of the movement is the most important!

　　Please be sure to keep your body stable, and your movements are not fast, but stable, and you must complete the movements with control!

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