Bending Dumbbell Bird - Bending Bird Action Illustration Tutorial

The posterior deltoid muscle seems to be a subtle and inconspicuous muscle, but it is indeed a very important part for your shoulder bodybuilding!

The exercises of the posterior deltoid muscle bundle are difficult for the shoulders, and the muscle sensation is not easy to appear. Its angle range is relatively small. Once it appears, it is confused with the feeling of the upper back muscles and trapezius muscles, and it is impossible to tell where to put force. If you ignore the posterior deltoid muscle bundle at the beginning, it will be even more difficult to find the muscles behind.

Bending over the dumbbell is the most classic movement of the posterior deltoid muscle bundle.

Stand with both feet apart and shoulder width, with both hands Palm relative to the target training area: posterior deltoid muscle and upper back muscle group. Hold the dumbbell, bend the upper body forward to the body parallel to the ground, bend the legs slightly to make the lower back not feel tight.

The key points of action: Hold the bell in both hands and lift it to both sides until the upper arm is parallel to the back (or slightly exceeds), stop, and then put down the dumbbell to restore. Repeat.

Tightening the elbow, that is, lift the two elbows and open the outer elbows to start; if you bend the elbow and wrist slightly when lifting the bell to both sides, you will feel that the deltoid muscle group can get better contraction,

Shoulder control and shoulder force Control the lifting;

Wave the wrist and wave the wrist sideways and raise it upwards in a large way with the movement of the shoulders and elbows. The three joints of the shoulders and elbows should be stretched and contracted in a straight and curved in a straight and retracted in a straight and retracted in a relaxed and expelled with strength. During the entire movement, the thoughts should be focused on the muscle groups that are contracted in a target and do not rely on force.

Inhale when opening the arm and exhale when closing the arm.

Tip:

The posture of leaning over is not easy to master the key points. First choose a smaller weight

Focus on steady movements in dynamics, and do not use the power of swinging arms to complete the movements;

Reduce the swing of the waist and concentrate the strength on the spine;

When the load increases to a certain level, you will feel that the burden on the waist is too heavy.

Ensure safety, continuously increase the load as planned to prevent lumbar muscle strain

Suggestion: The smaller the muscle group, the more difficult it is to train, so we should pay special attention to these small muscle groups from the beginning. For example, if you treat the back of the deltoid muscle as a key training at the beginning, it will not be so backward that it will be difficult to train. If necessary, you can use priority training to send it.

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