![c893cb630353cf4.png](https://steemitimages.com/DQmNTsSZVh1npq4aM1qFUoPDMReSf7g3XmHsRtywWeW6yWc/c893cb630353cf4.png)
#### Dear Steemians,

The contents of the previous chapter is about the  exercise for legs. I've no idea whether my friends have tried my advice or not. The day before yesterday, the part that I practiced was shoulder, that is to say, deltoid muscles. To practice the deltoid muscles is also very difficult for me, and long-term push-ups make my anterior muscles relatively developed. But the middle and posterior muscles is more difficult. After practicing, I was tired out. For fitness enthusiasts, to practice triangle muscles is essential for them, for your arms are thick and triangle muscles are slightly smaller, which seems very uncoordinated. Moreover, owning full deltoid muscles will make you looks nice in any clothes. Today, I will share some recommended actions of the deltoid muscle with you.

<blockquote>上一章的内容是腿部练习，不知道朋友们有没有试试我的建议。前天我练的部位是肩膀，也就是三角肌，话说三角肌这个部位对我来说也挺难的，长期的俯卧撑锻炼使我的前束相对发达，但是中束和后束就比较吃力了，练完后简直把我累到爆炸！三角肌是健身爱好者必练的部位之一，因为假如你的手臂粗而三角肌略小就会晓得很不协调，并且拥有饱满的三角肌会使你穿衣服很有型喔！今天主要是为大家带来三角肌中束的推荐动作。</blockquote>

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#### 1.热身：哑铃侧平举
练习三角肌首先应该意识到需要热身，否则在接下来的联系中很容易损伤肩关节，接下来讲解如何热身。三角肌热身一般采用最方便的平举，练习中束当时使用侧平举的动作热身。这个动作看似简单，但动作不规范可能会造成效果不明显以及受伤，有几点需要特别提示：a.身体站直，有意识地挺起胸膛收紧肩胛骨；b.双手各持一哑铃，双脚距离比肩略宽；c.选择最轻重量的哑铃甚至可以空手完成热身；d.动作放慢，不必图速度。
<blockquote>热身组一共完成三组，每组12~20个即可。</blockquote>

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![IMG20170920170316.jpg](https://steemitimages.com/DQmaf3VEdkf4Ngy7GXT5swHjPnw8DEy8ND7ptYryjfBRyzS/IMG20170920170316.jpg)
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#### 2.坐姿杠铃推举
这个动作通常分为颈前和颈后，顾名思义区别就在于杠铃杆落下时一个在你头前面一个在你后面，我个人习惯使用颈后，因为感觉这个动作效果更好，还能顺便刺激三角肌后束。最重要的是这个动作一定要在有人保护的情况下完成，虽然使用史密斯卧推机稳定性较高，但还是有一定危险性。动作要点：a.将坐姿健身椅放置合适的位置(位置只能靠自己体会舒适与否)，背部靠在靠椅上，但无需整个背部贴紧；b.双手握紧杠铃杆选择一个较协调的位置；c.不论是颈前还是颈后，杠铃落下时至少与你的鼻子齐平；d.通常肩部练习使用轻重量多次数的方法，假设你最重能推起20kg那么就使用10kg左右的重量即可。
<blockquote>此动作共完成6组，每组都可以尽量完成次数，最后一组做到力竭。</blockquote>

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![IMG20170920170701.jpg](https://steemitimages.com/DQmenYHm9w6pub4RYeYjUpPQ5EThwRgkLSxUdv3tByF4se9/IMG20170920170701.jpg)

![IMG20170920170659.jpg](https://steemitimages.com/DQmP2UXVRwYJPqa3dVfJ75UVP5vbnPQqCGMdHFxrLJnBVWQ/IMG20170920170659.jpg)
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其实对于大多数人来说，前束和中束的练习较为轻松，但真正想要练到位还是需要你付出不少精力；然而我认为最难练的是三角肌后束，那个过程真的想起来都难！
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If there is any question, leave a message or comment below. I will do what I can to offer help.
<blockquote>有任何不清楚或对于健身还有很纠结的问题，都可以问我，本人会尽力为大家提供帮助！</blockquote>

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#### Chapter directory 章节目录
Chapter 章节|Content 内容
----------- | --------------
 1      | <a href="https://steemit.com/cn/@mrpointp/4pysrn">brief introduction about fitness 健身初章</a>
2      | <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-2">exercise for musculus triceps brachii &amp; pectoral muscles 肱三头肌和胸肌练习</a>
3      | <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-3-original">advanced exercise for musculus tricpes brachii 肱三头肌的高级练习</a>
4| <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-4-original">how to do pull-ups 引体向上</a>
5 | <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-5-original">warm-up and stretching exercise &nbsp;热身与拉伸</a>
6| <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-6-original">fitness plan and some precautions &nbsp;健身计划与注意事项</a>
7| <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-7-original">how to train abdominal muscles(part 1) 腹肌训练（一）</a>
8|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-8-original">how to train abdominal muscles(part 2) 腹肌训练（二）</a>
9|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-9-original">how to train abdominal muscles(part 3) 腹肌训练（三）</a>
10|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-10-original">how to train biceps(part 1) 肱二头肌训练（一）</a>
11|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-11-original">how to train biceps(part 2) 肱二头肌训练（二）</a>
12|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-12-original">how to train the anterior deltoid 三角肌前束练习</a>
13|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-13-original">how to train the middle deltoid 三角肌中束练习</a>
14|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-14-original">how to train the posterior deltoid 三角肌后束练习</a>
15|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-15-original">exercise for  latissimus dorsi muscle 背阔肌练习</a>
16|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-16-original">elbow plank 平板支撑</a>
17|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-17-original">what is RM? 什么是RM值？</a>
18|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-18-original">running 跑步 </a>
19|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-19-original">a healthy way to lose weight 健康的减肥方式 </a>
20|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-20-original">rest after working out 健身后的休息 </a>
21|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-21-original">working out for girls 女生健身 </a>
22|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-22-original">how to increase muscles 如何增肌 </a>
23|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-23-original">food recommended in the period of bodybuilding 健康期间饮食推荐 </a>
24|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-24-original">the correct understanding of protein powder 蛋白粉的正确认识 </a>
25|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-225-original">how to do deep squat 深蹲 </a>
26|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-26-original">whether weight-bearing exercise has a bad effect on the physical growth of teenagers 负重练习对青少年成长是否有影响 </a>
27|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-27-original">how to train the muscles of thigh 如何练习大腿肌肉 </a>
28|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-28-original">how to train your legs 如何练习腿部肌肉（一） </a>
29|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-29-original">how to train your legs 如何练习腿部肌肉（二） </a>
30|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-30-original">how to train your pectorales 如何练习胸部肌肉（一）</a>
31|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-31-original">how to train your pectorales 如何练习胸部肌肉（二）</a>
32|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-32-original">how to train your legs effectively in gym 如何在健身房有效练习腿部肌肉(一)</a>
33|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-33-original">how to train the middle deltoid in gym 如何在健身房练习三角肌中束</a>
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This post just represents my personal opinion. Without permission, it is strictly prohibited reproduced.
本文章仅代表个人见解及认知，如有不同意见欢迎指导； 动作配图均为本人，未经同意，禁止复制抄袭。
If you like my post, feel free to  upvote, resteem and follow me @mrpointp   Thanks.

(to be continued 未完待续)