Training movements of bundles in deltoid muscles with bare hands

There are many benefits to practicing deltoid muscle bundles, and there are also many movements for practicing deltoid muscle bundles. Among these movements, there are divided into bare hands and equipment. What is the bare hands training exercise for deltoid muscle bundles? Some people still know what is it. So, what is the movement for training deltoid muscle bundles with bare hands? Let’s take a look together!

1. Forward side lifting

　　Guide: Forward side lifting is recommended for each group of 15 to 20 seconds, rest for 1 minute between groups

　　Bending knees slightly bent, the lower jaw is slightly raised, the body is leaning forward 45 degrees, the elastic band crossing the hands, and the back is kept straight.

　　Slightly bent the elbows, spread the movements obliquely, and the upper arm is parallel to the ground plane. Let it down slowly and return to the preparatory movement Do.

　　Keep your palms downward during the process. Relax your arms and use your shoulder strength to perform this action.

　　Some people are curious if this resistance is enough? Then you may overestimate your ability! Don’t underestimate the weight of the backpack. If it is filled with items, it will definitely not be inferior to dumbbells! Of course, be careful not to damage the backpack if it is too heavy.

　　2. Military-style recommendation

　　Military recommendations are recommended to 10 to 12 times in each group, rest for 1 minute between groups.

　　Basic recommendations: spread your feet shoulder-width as wide as your toes (raise your toes), and stick straight to the ground with both hands, and your back and legs are all upright. When you look at the side, your body will be inverted V-shaped.

　　Then, your shoulders gradually fall Put it until the elbow is 90 degrees. After staying for about 2 seconds, push your body back and return to the preparatory action.

　　Please be careful when putting down. If you feel the height is not enough, you can also take a small stool and stick your hands firmly on the chair stool to make your arms bend more accurately and press downward angle deeper. But for safety reasons, the stool must be fixed to the ground. If you are not sure, don't try it!

　　3. Parallel birds on the ground

　　Guide: Parallel birds on the ground are recommended to 8 to 12 times each group, rest for 1 minute between groups

　　Search for finding an empty and unobstructed place, support your hands on the ground, like a supporting action, with your feet bent and kneeling on the ground.

　　Use the middle deltoid muscle of the right hand to exert force, support half of the body, and the left shoulder facing the ceiling. At this time, cushion the toes to allow the body to have room to move. Try not to use the torsion force of the body to complete the movements. Try to use the one-sided shoulder to ensure that you have the right place to practice!

The above movements are mostly concentrated in front of the training deltoid muscle. In order to make you look equally powerful in all directions, don’t forget the posterior deltoid muscle! Usually, the "bird" movement is used and dumbbell training is used. When training at home, you can use a water bottle full of water and heavier books instead.

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