I believe that the deltoid muscle is also a very popular muscle group for fitness friends.
But many friends find it difficult to practice afterwards.
And without the back beam, the shoulders will not look so full.
Is the deltoid posterior bundle really so difficult to practice?
is actually not the case, because as long as the target gets good stimulation, coupled with rest and nutrition, good growth can be achieved. Anyway, it is not so difficult for an ordinary figure!
Many friends are accustomed to putting the whole shoulder together to practice (shoulder practice day), after all, it is the same muscle group.
Shoulder muscles do not need to be trained together!
Why? Because although it is the same muscle group, the functions of its front, middle and back bundles are quite different. But unlike the pectoral muscle, although it is divided into upper, middle, and lower bundles, its main function is to clamp the chest, which can be stimulated.
and the functions of the front and back bundles are completely opposite, that is, the front and back deltoids belong to the antagonistic muscle group,
Then for better effect , Shoulder front and back straps either use the super group non-intermittent method for some training, or practice separately! .
Usually we can train some synergistic muscle groups together, because your actions will stimulate them accordingly, such as chest and three heads together, back and two heads together.
And the entire deltoid muscle training on the same day is equivalent to adding a few sets of biceps training after you have practiced the chest and triceps. Although it can have a certain effect, it's just not that ideal.
And in general, when we perform shoulder training, most of us practice the middle beam and front beam first, and then perform the stimulation of the back beam.
On the one hand, we have consumed a lot of energy when we practice the front and middle beams, so the quality of the back beam training will inevitably decrease.
On the other hand, because the overall training time is about one hour, the training of the back beam is also about 4~6 groups, so the degree of stimulation is relatively low
Because of our daily life It is also used relatively more, and it is easier to find feeling during training. It's relatively difficult to find the feeling of being behind. This is the importance of basic raising ability.
Then how should we arrange shoulder training?
1. The front and middle beams are trained together (synergy muscle group), and the back beam is trained separately for one day.
2. The back beam and middle beam are trained together (synergy muscle group), and the front beam is alone.日
3. Practice the front beam and chest together, and the back beam and back together. Central beam training alone
4. Fore beam and back beam for non-intermittent super group
etc.
This is only a relatively effective training program, as long as it has not grown to the end, of course you only need to do the corresponding Muscle training will definitely gain some growth.
The specific arrangement depends on personal preference.
It is usually recommended to arrange the synergy muscles together for training (even three parts can be practiced together, such as chest, shoulders, and three heads. Do compound movements, such as push-ups. It can be stimulated. When doing corresponding isolation training, you can actually get a good stimulation by doing about 10 sets of training for each part of ordinary enthusiasts.)
It is recommended to use the super group for antagonistic muscle training. But it needs a certain basic physical support.
Official account: SWH Calisthenics
