health clubs at the home
The human shoulder: the deltoid, trapezius, supraspinatus, infraspinatus muscle, teres major, teres minor muscle. Among them, the deltoid is divided into before, during and after the beam is the most obvious shoulder a muscle, shoulder width plays an important role.
Therefore, a reasonable exercise the deltoid muscle can be quickly and effectively broadening your shoulders, improve your body. Exercise of the exercises of the deltoid:
1, the arm side, flat on practitioners upright, straight ahead, hand-held dumbbells arms drooping. Exercises, hands on the arm by the side of the body raised above the horizontal position. This action is mainly to develop the muscles of the deltoid in the beam, usually doing 3 to 4 groups of 8 to 12 times. In practice, the weight of the dumbbell should be appropriate to each group can only try to do 8 to 12 times prevail.
2, the arm before the flat and on the move this exercise to prepare the action Ibid. Practice, his hands holding the dumbbell arm flat on the static force of 2 to 3 seconds, his hands holding the dumbbells straight arm lift. This exercise can be effective in the development of the anterior bundle of the deltoid muscle, usually 3 to 4 groups, each doing 8 to 12 times.
3, wide grip behind the neck push this exercise can be used standing or sitting for training practitioners chest, straight ahead, his hands wide grip barbell and the barbell from the back of the neck along the occipital lift straight arm straight. This action can be the comprehensive development of the deltoid muscle, middle, three beam, usually 6 to 8 groups, each doing 4 to 6 times.
If you want his shoulders widened, as long as we continue the above practice, practice 2 or 3 times a week over a period of time, you will get satisfactory results.
RSS Feed