How to train the best deltoid muscles for girls

The posterior deltoid muscle is one of the muscles of the shoulder, and the posterior deltoid muscle muscle has a great effect. There are still many methods for how to practice the posterior deltoid muscle muscle muscle muscle muscle fiber, but there are many special methods to practice the posterior deltoid muscle muscle fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber fiber, let’s take a look.

1. Rope back shoulder rowing

　　Sit on a stool, stretch your legs forward, bend your knees slightly, press the soles of your feet against the front pedal, lift your arms at the same height as your shoulders, relax your shoulder joints, and bend your upper body forward. Contract the posterior shoulder, and use force to flex the scapula muscle group to make the arms bend the elbow parallel to the ground, pull the neck, tighten the posterior shoulder muscle, stay for 1-2 seconds, return along the original route, fully stretch the posterior shoulder muscle, and then continue!

　　Breathing method: Inhale when pulling up, release Exhale when lowering.

　　　Guess the key points

　　(1) When pulling up, think about letting the main force come from the contraction of the back of the deltoid muscle, rather than shaking the body. When pulling up, tighten the waist and abdomen, and try not to shake the upper body to maintain balance.

　　(2) Pay attention to the difference from rowing on the back after exercise: When pulling up, do not clamp your arms around the body, there should be a distance, and fully extend the back shoulders back. Do it, pull the upper arm upward to the highest position as high as possible.

2. Trans butterfly machine shoulder stretching

（1）Sit back on the butterfly machine, with your chest tightly against the soft pad as much as possible. Hold the handle with both hands, and at the same time, adjust the hydrogen handle or down to a height equal to the shoulder. Then elbows bend slightly, ready to start pulling backwards.

（2） Then start pulling backwards and tighten the back bundle of the deltoid muscle. Then. Slowly return to the starting action; but what is not necessary is to completely lower the weight, and you need to keep the weight-bearing state for 8 to 12 consecutive times, so as to ensure the continuous tension of the muscles.

　　　　Guess the key points

　　(1) Try to point the left and right sides, and do not point to the ground, otherwise it will not have any effect on the deltoid muscle.

　　(2) The deltoid speed should not be too fast, it should be controlled, and it is not easy to put it to the end to ensure the muscles are stretched continuously.

　　3. Prone bird

　　It is a comprehensive exercise action, which plays a shaping effect for the deltoid muscle, trapezoid muscle, and triceps at the same time, especially for the deltoid muscle posterior bundle. Prone side lifting is an isolated exercise for the deltoid muscle with more stable fixed joints, greater independent training links, and less force. It is suitable for intermediate or above Practitioners use.

Lying face down on a higher flat bench. Hold dumbbells with both hands, palms facing each other, and arms drooping; arms are straight but elbows are not completely locked; use dumbbells 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 descend to the starting position and repeat; 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 stool.

（2） You can also use inclined plates to lie on the side and lift the birds sideways.

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