How to practice the posterior deltoid muscle bundle? What are the methods

The deltoid muscle is a very important part of our body muscles. It is divided into three different positions: the anterior, middle and posterior beams. The exercise methods are also different. We cannot exercise only for a certain movement, nor can we perform general movements. Let’s take a look at how to exercise the posterior beams of the deltoid muscles to achieve good results.

Trans disc shoulder spreading movement:

This action is one of the most effective movements for us to exercise the posterior beams of the deltoid muscles. At the beginning, we sat on the stool of the trans disc, with our legs on the stool. On both sides, at this time, we hold the position of the handle of the transdisk machine with both hands. The movement begins, our shoulders and hands simultaneously pull the instrument to both sides until we pull the instrument to the maximum extent. We slowly retract our arms and start the movement again.

　　Bending over the dumbbell bird

　　At first, we lie on the bench and put our legs on both sides of the stool. Before the movement begins, we grab one dumbbell with our hands. After we are ready, we start exerting force with our hands and lift the dumbbell up until our hands and shoulders The arms form a straight line. At this time, our hands are opened, like a bird. Then we slowly retract our arms to the original relaxed state. We perform 3 sets of movement each time, and do 15 in each set.

　　Bent over and raise them sideways

　　At the beginning, we hold a dumbbell with each hand on our hands, and our legs are open and stand straight. Then we lean down and look down, and our legs are half-bent. At this time, the movement begins, and our hands are naturally tightened in our knees. At this time, our hands are exerting force and push the dumbbell toward We lift both sides of our body. We know that our hands are opened and we start to lift the movements. Next, we will retract the movements. Repeat 20 pieces in one group, and each time you can perform 2-3 groups.

The above is an introduction to how to practice the posterior deltoid muscle bundle. We must strictly follow these movements so that we can achieve the purpose of fitness faster.

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