Sitting and rowing, deltoid posterior bundle exercise

Sitting Boating - Deltoid Boundary

Sitting Boating is one of the best movements for people who think of training the back muscles!

At the same time, the deltoid Boundary will also be involved! Especially when the elbow is raised to a horizontal level, it is more intense!

The posterior bundle is located on the back of the shoulder, which is very important for the modification of the shape of the arm and the stability of the shoulder joints.

Wide-holding rowing has a good stimulation to the deltoid Boundary!

Shoulder Horizontal Abduction

When we lift our arms When it reaches the horizontal plane, then swing your arms back, and you will find that there will be muscle contractions above the back of the arm, which is the back bundle of the deltoid muscle.

Preparation process:

When sitting on the instrument, open your arms to both sides, the upper arms are parallel to the ground, the elbow joint is bent to 90 degrees, and then grip the handle forward naturally, using a wide grip distance. Then adjust the height of the seat, the arms tend to be parallel to the ground, and the elbow joint cannot exceed the shoulders. And adjust the resistance to the weight that suits you.

Action process:

1. Sit smoothly on the seat, step on the ground with your feet. Tighten the abdomen, straighten your chest, sink your shoulders, and slightly retract your jaw.

2. Overcome the resistance, pull the handle backward, and pull the handle backward. Just reach the elbow joint and back, then restore forward to the slightly bent arm, do not relax completely, control the movements to avoid injury.

At the process of completing the movement, always keep the abdomen tightening, shoulders sinking, and chest straightening to avoid losing control during the restoration, and the big arm tends to be parallel to the ground and cannot be close to the body. Focus on the back of the shoulders and experience the feeling of muscle contraction and swelling.

Repeat for each set 12-15 times, then rest for about 1 minute, and then do the next set. Complete 3-4 sets of each training.

Tip: To get the strongest stimulation, try to focus on expanding the elbow outward when pulling the weight to the face, and every time ( Reps) The end of the movement must squeeze your shoulder blades.

Notes:

1. When pulling up, you should think about feeling the contraction of the back bundle of the deltoid muscle, rather than shaking your body. When pulling up, tighten your waist and abdomen, and try not to shake your torso to maintain balance.

2. Note: When pulling up, do not clamp your arms with your arms. There should be a distance. There should be a movement to fully extend your back shoulders back, and pull the upper arm upward to the highest position as possible.

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