Anyone who has a certain knowledge of sports should know that our deltoid muscle is not a whole part. It is divided into three parts, namely the front deltoid muscle, the rear deltoid muscle and the deltoid muscle. The exercise of each part of the middle bundle of muscles also requires different movements. Some exercises require everyone to cooperate with each other to exercise these parts together. Then let’s take a look at how to practice the rear deltoid muscles!
Unilateral row
p>Unilateral rowing requires the most attention to the angle during exercise. During the training process, we need to use one arm to lean on the fitness chair, and the position of leaning is the back of the chair. In addition, in order to fix the posture of the body and prevent the body from shaking during exercise, which will cause the movement to borrow force, we need to control the shaking of the body by keeping the posture still to reduce the pressure on the shoulders, and then start to do the one-arm rowing posture. When doing the one-arm rowing posture, we must pay attention to focusing our strength on the shoulders, and it is best to avoid borrowing force from the back and trapezius muscles. During the training process, we must Pay attention to the number of times. Although this exercise is a moderate training, don't do it too much.
Dumbbell reverse fly
During this exercise, you must first adjust the fitness chair to an angle. It is best to keep the angle between 15 and 30 degrees, and Lie on it, and then start to do dumbbell reverse fly training. The most important thing to pay attention to during this training is your first range of motion and speed. Basically, when the dumbbell is recovered on the line, it should reach about the height of the shoulder. Okay, but you can't retract it too much. If it exceeds the shoulder position, the target of our exercise may not be the shoulder area, but the back. The main exercise area is the posterior deltoid muscle of the shoulder, so it is best not to let the arm float above the shoulder. Another thing to note about this training is that it must be controlled slowly. If done too fast, it will increase the pressure on the shoulders and may cause damage to our shoulders.
Rope pull-back
This training also requires attention to the amplitude and speed. During the exercise, the detailed position of the rope pull-back also needs to be noted and clear. Let’s first hold the part of the rope, and then pull the rope back to approximately the position of the shoulders. The height of the two arms should be kept at the same level as the shoulders, and cannot go higher or lower. This is the most important point during exercise, because whether it is high or low, it will affect the effect of the exercise. It is best to use a more balanced speed. If the speed is too fast, it will also affect the exercise. effect and hurt the shoulder.
In the article, these movements are of great help to the posterior deltoid posture. Of course, if you can find more ways to exercise, I believe you can also exercise. better.