In exercise, there are two types: freehand exercise and equipment exercise. Of course, both types of exercise have good effects. There are many ways to practice Mid deltoid muscles. Among these movements, some are done with bare hands and some are with equipment. So how do you practice deltoid muscles with bare hands? Zhongsu, some people still know. So, what is the best way to train the middle deltoid muscles with bare hands? Let’s take a look below!
Forward Bend and Side Raise
Key points: Forward bend and lateral raise are recommended for each group of 15 ~20 times, rest for 1 minute between sets
Bend your feet and knees slightly, lift your chin slightly, lean forward at 45 degrees, cross the elastic bands with your hands, and keep your back straight.
Bend your elbows slightly and spread them out to the sides, with your upper arms parallel to the ground. Slowly lower it and return to the preliminary action.
Keep your palms facing down during the process. Also relax your arms and use your shoulder strength to perform this action.
Some people may wonder if this is enough resistance? Then you may overestimate your abilities! Don’t underestimate the weight of the backpack. If it is filled with items, it will definitely be as heavy as a dumbbell! Of course, be careful not to damage the backpack by loading it too heavy.
Upright rowing
Essentials: Upright rowing is recommended for each group of 10 to 15 times, with a 1-minute rest between groups.
At the beginning of the action, pull the backpack up with both hands until it reaches the nose position and rest for 1 second. At this time, the elbows must be parallel to the ground, then slowly lower it, pull it up and repeat.
Try to keep your awareness on your shoulders, do not use the strength of your arms to pull, and do not exceed shoulder height or shrug.
Military press
For military press, it is recommended to do 10 to 12 reps per group, with a 1-minute rest between groups.
Essentials: Spread your feet shoulder-width apart (raise your toes), keep your hands straight and close to the ground, and at the same time, your back and legs are all upright. When viewed from the side, your body will appear in an inverted V shape.
Then, gradually lower your shoulders until your elbows appear at 90 degrees. After staying for about 2 seconds, push your body back as if you were lying on the ground and push up, returning to the preparatory position.
Please pay attention to the safety of your head when lowering. If you feel that the height is not high enough, you can also get a small stool and place your hands firmly on the stool to make the arm bend more definite and the pressing angle deeper. . But for safety reasons, the stool must be firmly fixed to the ground. If you are not sure, don’t try it!