The deltoid muscle is a core of our arm muscle groups. If your deltoid muscle group is strong enough, the entire arm will look full of strength and the shape will become more toned. In our daily exercise, the normal deltoid muscle group is divided into three parts for exercise, namely: anterior deltoid, middle deltoid, and rear deltoid . So, do you know what common front deltoid exercise methods we have in daily life?
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In front beam exercise, if you are a novice, you should not choose overly heavy exercise equipment. Appropriate weight can allow you to achieve good exercise effects. If a novice likes to use heavy weight equipment when he first starts exercising, he or she will easily get injured during exercise, and the movements will often be non-standard due to excessive weight during practice. After you have exercised for a period of time, you will find that the current weight can be easily controlled. At this time, you can gradually increase the weight of the exercise to improve your exercise effect.
1. Smith machine shoulder press
First of all, the first exercise to exercise the front beam is to use the Smith machine. Why do we use this instead of a barbell? Although the barbell press can also exercise your front deltoid muscles well, the Smith press is relatively safer than the barbell press, and you can keep your exercise range from being too large when exercising. We must pay attention to the accuracy of this movement when exercising. When practicing, hold the barbell with both hands in a reasonable position, and then lower the barbell to the position below your chin. The arms are not vertical, butSlightly tilted, your elbows do not reach a locked straight position when pushing up.
2. Dumbbell front raise
During exercise, we hold a dumbbell in each hand and perform front raises. When exercising, you can do it with both hands at the same time, or you can finish exercising with one hand and then move to the other hand. The main thing is to keep the exercise accurate. Don't shrug your shoulders while doing the exercise. Keep your eyes straight ahead and focus on your front delts. It’s best to lift the exercise slightly above your shoulders. This will stimulate your front beam more deeply and result in better exercise effects.
3. Sitting front raise
The third exercise is actually similar to the second one. The principle of exercise is the same, but we sit on an inclined dumbbell bench when exercising. This is to increase the distance of our horizontal lifts. When exercising, do not tilt the chair too much. Just tilt it slightly. When exercising, don’t choose dumbbells that are too heavy. Just use an appropriate weight. During the exercise, support your legs on the ground to keep your body balanced and stable. Use both hands to lift horizontally. The arc drawn during the horizontal lift should be large. Get the best training effect on your front deltoid muscles.
For the above three movements, we can divide each movement into 5 groups in daily training, with each group of 10 being one group. Subsequent adjustments can be made based on your own physical fitness and conditions. When training the anterior deltoid muscles, the movements should not be too fast. This can easily lead to irregular movements, affect the training effect, and even cause serious arm injuries.