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The main shoulder muscles that issue bodybuilders would be the deltoids and while they work closely with the arms and chest muscles, it is possible to separate the delts in a training program. Unlike other parts of the body though, the shoulder is not designed for heavy lifting in every directions so newcomers have to take care and use lighter weights than normal for shoulder-isolating workouts.

The deltoid covers the shoulder and includes three distinct segments:

1. The anterior or front deltoid allows you to increase your arm to the front.

2. The medial or middle deltoid allows your arm to be raised by you to the side.

3. The posterior or rear deltoid allows your arm to be drawn by you backwards when it is perpendicular to the core.

The leading delt often gets lots of work with chest exercises such as the bench press and pushup, so you'll need to use wise practice and tune in to the human body when performing exercises that specifically target this muscle. The proposed shoulder exercises for beginners are as follows: thumbnail

1. Seated dumbbell media - 3 sets of 10-15 repetitions. This exercise places the emphasis on the medial head.

2. Front outside raise - 3 sets of 10-15 repetitions. The front delt is emphasised by this exercise.

3. Rear lateral flyes - 3 sets of 10-15 repetitions. This exercise targets the trunk delt.

As with all exercises you need to take care in arranging particular body parts. To begin with you should incorporate your neck exercises in to a plan similar to the one suggested below:

Morning 1: Biceps, Right back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the very first couple of months complete one set however add one set weekly to a maximum of three. By the end of three months you'll get ready to go to more intense intermediate level exercises.