The training of the shoulder is mainly the exercise of the deltoid muscle. We can train the shoulder to help us ensure the stability of the action. It is better to use equipment to assist in muscle exercise. Dumbbells and barbells are our commonly used auxiliary equipment. So what do you know about the deltoid muscle training methods for barbell fitness? Let's go see it together!
1. Weight barbell press
The first exercise is to use a sense barbell for exercise. If you are an exerciser who has been exercising for a period of time, you can use a heavier barbell to exercise. If you are new to this movement, you can use lighter weight to practice first, first slowly feel the muscle stimulation of this movement to the deltoid muscle. During the exercise, we keep standing, stand up straight with our chest and abdomen, hold the barbell with both hands to press. When holding the barbell, the wrists of both hands are not held straight. You can press the wrists back slightly to avoid your arms. Too much pressure. During the exercise, the range of the press movement should be in place, pay attention to the sensation of the deltoid muscle, and the exercise speed should not be too fast. Slow exercise can give your muscles a good stimulation.
2. Barbell straight pull
Grasp the barbell with both hands, pull the barbell straight to the chest, knowing that the left and right elbow joints are in line with the shoulders. When exercising, your feet should be the same width as your shoulders, your back should be straight, your spine should be in a neutral position, and the barbell trajectory should be perpendicular to the floor. First sit on a right-angle bench, step with your feet on the ground,
3. keep your hips close to the backrest, tighten your abdomen, and bend over with your back straight Lift to the front of the thigh. Sitting posture barbell push rope lat pulldown shoulder Keep your pelvis in a neutral position and tighten your abdomen, straighten your back and slightly straighten your back, tighten your shoulder blades and sink your shoulder straps to keep your chest straight and look straight ahead. Inhale and exhale to lift the barbell to the position above the clavicle (the forearm is slightly lower than the shoulder and the forearm is perpendicular to the ground, and the wrist joints remain neutral). Prepare for inhalation, exhale deltoid muscle force to drive the forearm, push the barbell along the face to directly above the head. Be careful not to lock the elbow joint and keep the wrist joint neutral. Inhale, the deltoid muscle controls the big arm to lower the barbell along the face to the tip of the nose.