The deltoid muscle is a muscle located on the shoulder. Because the deltoid muscle is similar to the tiger head, the deltoid muscle is also called the tiger head muscle. The deltoid muscle is also divided into the front bundle, the middle bundle, and the rear bundle. Therefore, when stretching the deltoid muscle, When doing this, you need to choose a method based on front toe-in, middle toe-in, and rear toe-in. Today I will introduce to you the stretching of the anterior deltoid.
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Anterior deltoid stretching
Action 1
1. Sit upright on the floor with your legs bent and your partner standing behind you. Extend your arms out to your sides with your palms facing the ground. Stretch your arms as far behind your back as possible, with your partner holding your wrists in the starting position.
2. Keep your elbows straight and aim to move your arms in front of your body. Your partner will prevent any movement of yours and hold for 10-20 seconds.
3. Now, relax your muscles and ask your partner to gently apply pressure to your chest and shoulders. Last for 10 to 20 seconds.
Action 2
Straighten your hands and place them behind your body, interlock your fingers and stretch them backwards. Keep this action for 10-30 seconds.
Action Three
1. Press your shoulders down to keep your trunk stable.
2. Stand with your partner in place, put your hands on your hips, keep your shoulders down, and draw in your abdomen. Gently push her hands inward, from light to heavy, keeping her entire shoulders in a neutral position and not leaning forward.
2. Breathe naturally.
Shoulder training misunderstanding: excessive anterior deltoid muscles
1. We generally divide the deltoid muscles into three bundles: front, middle and rear. Many people make a mistake during training, which is to focus too much on the front deltoid muscles, resulting in shoulders that look strong from the front, but not from the side. If you look at it from behind, your shoulders look unsightly.
2. When we do most training exercises for the deltoid muscle, the three heads of the deltoid muscle bear different training loads. Among them, it is often the front deltoid muscles that bear the most training load. The anterior deltoid muscle not only plays a major role in pushing and lifting training movements, but also plays a vital role in chest and triceps training movements such as bench press and parallel bar arm extension.
3. If you have done a lot of compound training movements that train the shoulders, chest, and triceps, and then do front raises, it is easy to overtrain the anterior deltoid muscles. Especially when you train the chest and shoulders together, or schedule training on two days close to each other, it is easier to overtrain the anterior deltoid muscles.
4. On shoulder training days, you should focus on the middle delts, not the front delts. Because the middle deltoid muscle (that is, the muscle group that contributes the most to increasing the width of the shoulder) rarely receives incidental stimulation during training of other parts.
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