Deltoid posterior bundle exercise method: prone bird

Method for post-deltoid bundle exercise: Prone bird

　　The perfect deltoid muscle should be heart-shaped from the side. But many people are semicircular and ugly because they often forget the post-deltoid bundle during training.

　　The most commonly used and classic training movement is prone bird

　　　Reverse Fly), it is a comprehensive exercise, which plays a shaping role for the deltoid muscle, trapezoid muscle, and triceps at the same time, especially for the posterior deltoid muscle bundle. Prone side lifting is an isolated exercise for the fixed joints that are more stable, the training links are more independent, and the leverage is smaller. It is suitable for intermediate or above practitioners.

Target exercise location: posterior deltoid muscle bundle

Starting position: lying face down on a higher flat bench. Hold dumbbells with both hands, palms facing each other, and arms sagging; arms are straight but elbows are not completely locked.

　　Event key points: 　　1. Use a dumbbell to draw a semicircle to raise the sides to the height of the shoulders, and the highest point is on the same horizontal line as the ears. Slowly drop to the starting position and repeat.

　　2. Inhale when raising your arms upwards and exhale when relaxing and restoring.

　　　Key points:

　　1. During the movement, try to keep your chest against the stool to prevent leveraging force, so that you can effectively develop the strength of the deltoid muscle.

　　2. You can also use the inclined plate to lift the bird side and stand up. The bird on the sloping side

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