How to exercise the middle deltoid muscle? There are many exercises, and the exercise effects of the exercises are good. However, many people are not clear about the middle deltoid muscle exercise. What are the middle deltoid muscles? Of course, some people still understand exercise movements. So, what are the exercises for the middle deltoid muscles? Let’s find out together below!
Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press is the rightShoulderExercise is a very beneficial exercise, which can effectively improve the size of the middle deltoid muscle of the shoulder. If exercised for a long time, the circumference of the middle deltoid muscle of the shoulder will be improved. Speed and strength will increase rapidly. This exercise method is also relatively simple. You need to sit in an upright posture, open your feet naturally to stabilize your body, draw in your abdomen and lift your chest, lift the dumbbells from both sides of the body, and keep the angle between the upper arm and the forearm at 90 degrees. With your palms facing forward, push the dumbbells up from both sides of your body, above your head, and exhale as you lower them. Repeat this. However, you need to pay attention to keeping your fists and eyes facing each other during the exercise, otherwise the front beam will be exercised and the center beam will not have a good effect.
Sitting Dumbbell Press
When the author lifts the dumbbells, he basically lifts the dumbbells for about ten times in each group. However, the difference from the above is the weight of the dumbbells we lift. , can be gradually increased, while the above exercise requires a certain weight. This is the biggest difference between the two. When the author lifts the dumbbell, he also lowers the dumbbell to a certain level and then pushes it up. During this period, we must ensure that our shoulders are exerting force. Otherwise, the shoulder will continue to contract to achieve the effect. This action is actually the same as the one mentioned above. It's the same.
Barbell upright rowing style
This exercise method has the same principle as the seated dumbbell shoulder press exercise method. During the exercise, use a shoulder-width forward grip on the barbell and move your arms Hold the dumbbell straight, then pull up the barbell while maintaining an upright position, raise your elbows to the same height as your shoulders, and then slowly lower the barbell to straighten your arms. This method can focus on training the middle deltoid muscles to achieve The purpose of strengthening the middle deltoid muscle.
Standing dumbbell lateral raise
The last action is the standing dumbbell lateral raise. This action is different from the previous one. The first action is to maintain a constant dumbbell weight. The second exercise is for increasing dumbbell weights, while the third exercise is for decreasing dumbbell weights. The reps are also about ten times per group., but we will slowly reduce the weight of the dumbbells. The choice of this action is actually very important. When choosing the weight of the dumbbell, don't choose lighter and lighter ones just because it gradually decreases. In fact, it must be suitable for you. If the amount of decrease is appropriate, it will be beneficial to the completion of the exercise, but if it is excessive, it will As a result, this movement lost its original effect.