Among the exercise equipment, there are many common ones, such as dumbbells, kettlebells, etc. How to practice the mid deltoid muscle, there are many movements, and among these movements, some of them require the use of dumbbells, so how to use dumbbells to practice the middle deltoid muscle Some people still know about it. So, how to train the middle deltoid muscles with dumbbells? Let’s take a look below!
Seated dumbbell shoulder press
Seated dumbbell shoulder press is the right ShoulderExercise is a very beneficial exercise, which can effectively improve the dimensions of the middle deltoid muscle of the shoulder. If exercised for a long time, the middle deltoid muscle of the shoulder will be There will be a rapid increase in girth and strength. 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.
Dumbbell lateral raise
Dumbbell lateral raise is also an action that can exercise the shoulders, and has a very obvious effect on the middle deltoid muscle of the shoulder. There is actually a formula for exercising the shoulders, and this formula is relatively easy to memorize. We all know that the triceps muscles of the shoulders are actually divided into three parts: the front deltoid, the middle deltoid, and the rear deltoid. Then the formula is to train the front beam with front raises, the middle beam with lateral raises, and the rear beam with bent lateral raises. Therefore, we can also see that if you want to exercise the middle deltoid muscle, the most suitable movement is the dumbbell side raise. During the exercise of this movement, we must pay attention to the fact that the arm must reach the highest point, the highest point of the arm. In fact, it is parallel to the shoulders, and it is best to exercise in this position.
Single-arm dumbbell lateral raise
It also relies on dumbbells to perform lateral raises. This method is more suitable for extreme stimulation of heavy weights and can effectively stimulate the muscles on one side. Middle deltoid muscle, but you need to pay attention to ensure that the exercise effect of both arms is even, so as to avoid muscle asymmetry caused by different amounts of exercise.
Bent Over Dumbbell Fly
At first, let us lie down on the bench. At this time, our hands areHold a dumbbell and hang it naturally on the ground. Before starting the movement, we take a deep breath, then open our hands and slowly straighten them upward until our arms and shoulders form a straight line and the hands are parallel to the ground. Our body is like a flying bird. Then we slowly retract our arms downward until we return to the original relaxed state. A group of 15 movements can be completed, and 2 to 3 groups can be performed each time.