Deltoid Muscle

Form position

Located in shoulder, triangular in shape. Originated from the outside of the subclavian segments, shoulder peak and the Vatican, shoulder muscles beam gradually outward below concentration, ending at the humerus deltoid muscle coarse lung. At the top of the deltoid muscle humerus due to a shoulder coverage that round implants. Such as shoulder downward dislocation or deltoid muscle paralysis atrophy, it can form the "square shoulder" signs. Deltoid muscle is muscle injection of place of.

role

Is mainly made shoulder outreach, its front muscle contraction can make the shoulder proneness and slightly spin inside; Rear muscle contraction can make the shoulder extension and slightly spin outside.

Exercise way

Deltoid muscle beam -- former raises before

Starting position

Two legs are upright, hold out a bosom to receive an abdomen. His hands are holding dumb ling or barbells, two arms prolapse at leg before.

Action process

ZhiBei hold the bell raised, to just above the shoulder. Still a ZhiBei seconds, then slowly down, restore to leg before. If use dumbbell, can handedness each, continuous alternately.

Breathing methods

Lift on inspiratory, whereabouts when expiratory.

Attention points

Lift on and whereabouts of whole body, two arms remain upright keep straight out, the mind focused on the deltoid muscle.

Deltoid muscle in beam - one raises

Starting position

Two legs open, the hands hold natural dumbbell, prolapse at their sides.

Action process

Contraction deltoid muscle, ZhiBei to side up, until slightly higher than the above shoulder, static one seconds, then slowly let two arms down to droop position.

Breath method

Lift on inspiratory, static when expiratory. Drop inspiratory, completely falling when expiratory.

Attention points

Lift on and whereabouts, systemic remain upright, don't sway bending, brachial ministry keep straight out.

Deltoid muscle in beam - side PingLa

Starting position

Systemic, erect a foot trapping cable a grip handle or rubber bar end. Another hand inserted press at the waist.

Action process

Contraction deltoid muscle, hand to cable or rubber bar above to side with the shoulder high to pull together. Another hand hard to maintain balance inserted according to the waist. Pull up to the highest level, static one second, then, in the deltoid muscle continue under control, let forcibly above precision extension spring or rubber bar slowly loose shrink to begin the position. Repeat practice a shoulder has not been able to pull up, change practice another shoulder.

Breathing methods

Pull up inspiratory, when it reaches the top expiratory. Whereabouts inspiratory, falls exactly point after expiratory.

Attention points

Pull up, when the body don't sway borrow trouble. The act of usable also dumbbell, side to do.

After the deltoid muscle beam - bent one raises

Starting position

Bipedal open, forward flexion 90 degrees, the hands hold body dumbbells, two arms straight hang down shoulder.

Action process

Hind, deltoid muscle contraction ZhiBei from two side flat lift dumbbell, until parallel to ground. Static one second, again let two arms slowly down.

Breathing methods

Lift on inspiratory, whereabouts when expiratory.

Attention points

Lift on and down dumbbells, systemic stability, don't sway. Mind focused on the deltoid muscle rear. Lift on before, to thoroughly relaxed, reach highs, thoroughly contraction. This action also can lay down in long benches do.

Deltoid muscle of erect nominate. -

Starting position

Taking the weight from the ground to pull the breasts, whole body upright.

Action process

Two arms upward straight pushed to completely unbend, stationary for a second, and let the barbell slowly falling into the chest.

Breathing methods

Lift on inspiratory, whereabouts when expiratory.

Attention points

Lift on and lowering the barbell, when the body don't swing. The action of upper arm triceps, there is also a greater exercise function. If the barbell whereabouts to the neck shoulder, criterion of triangle after posterior muscles are more exercise function, called the neck after presses. Neck and chest after elected, also can sit stool. Still can use dumbbell, about two arms while alternate pushing and whereabouts, do so, can be in pushing and whereabouts inspiratory, static when expiratory.