Key points and precautions in shoulder training exercise plan
Front deltoid raise
Starting position
Stand upright with your legs, chest up and abdomen in. Hold dumbbells or barbells in both hands, with your arms hanging down in front of your legs.
Action process
Hold the bell with straight arms and lift it upward until it is slightly higher On the shoulder. Stay still for a second, then slowly lower your straight arms and return them to the front of your legs. If you use dumbbells, you can do it once with your left and right hands alternately.
Breathing method
Inhale when lifting and exhale when lowering.
Points to note
Keep the whole body upright when lifting and lowering, with both arms Keep the stretch straight and focus on your deltoid muscles.
< p>Middle deltoid lateral raiseStarting position
Stand your feet naturally open, hold dumbbells in both hands, and hang them on both sides of your body.
Action process
Contract the deltoid muscles, raise the straight arms to the side and upward until slightly higher than the shoulders, stay still for a second, and then slowly lower the arms to the drooping position.
Breathing method
Inhale when lifting and exhale when still. Inhale as you come down and exhale as you come down completely.
Points to note
When lifting up and down, keep the whole body upright, do not swing and bend, and keep the arms straight.
< p>Single-arm side pull on the middle deltoidStarting position
Stand upright with your whole body and step on one end of the rubber strap that holds the handle of the tensioner with one foot. The other hand is placed on the waist.
Action process
Contract the deltoid muscles and pull the tensioner or rubber strip sideways and upward with one hand until it is at shoulder height. Place your other hand firmly on your waist to maintain balance. After pulling up to the highest point, rest for a second, and then, with continued forceful control of the deltoid muscles, let the tension spring or rubber strip slowly relax and contract to the starting position. After repeatedly practicing the pull-up on one shoulder and it becomes weak, switch to the other shoulder.
Breathing method
Inhale when pulling up, and exhale when you reach the top. Inhale as you fall and exhale when you reach the bottom.
Points to note
When pulling up, do not swing your body to gain strength. This action can also be done with dumbbells while lying on your side.
Rear deltoid bent over side raise
Starting position
Both feet Stand upright, bend forward 90 degrees, hold dumbbells in both hands, and hang your arms straight under your shoulders.
Action process
Contract the posterior deltoid muscles, straight. Lift the dumbbells from both sides until they are parallel to the ground, hold still for a second, and then slowly lower the arms.
Breathing method. Inhale when lifting and exhale when lowering.
Notes
When lifting and lowering the dumbbell, keep your whole body stable and don't focus on swinging. The posterior part of the deltoid muscle should be completely relaxed before lifting, and it should be completely contracted when it reaches the highest point.
< strong>Rear Deltoid Upright Press
Starting Position
Pull the barbell from the ground to your chest. Stand upright.
Action process
Push your arms straight up until they are fully extended, wait for a second, and let the barbell slowly drop to your chest.
Breathing method
Inhale when lifting and exhale when lowering.Key points to note
Do not swing your body when lifting or lowering the barbell. This action also has a great exercise effect on the triceps of the upper arm. If the barbell is lowered to the back of the neck and shoulders, it will have a greater exercise effect on the posterior deltoid muscles, which is called a behind-the-neck press. You can also do chest and neck presses while sitting on a bench. You can also use dumbbells and alternately push up and down with your left and right arms at the same time. In this way, you can inhale when pushing up and falling, and exhale when you are still.
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