The deltoid muscle is a very large muscle in our body, so we often divide it into multiple parts for exercise. The main parts of the deltoid muscle are the front, middle and rear beams. The exercise methods for each part are different, so we need to master the movement skills when exercising. Let’s take a look at the rear deltoid training exercises.
Equipment Direction Flying Bird
Let us sit upright on the equipment at the beginning , keep your chest up and your abdomen in. At this time, we hold the two sections of the instrument handle with both hands. At this time, our hands are tilted upward. At the beginning of the action, we first let ourselves take a deep breath. At this time, we use both hands to pull the instrument downward until our hands maintain a straight line with the shoulders, and At this time, the hands are naturally straight, like a flying bird. Then relax your arms and allow the instrument to retract upwards. Each action is completed in a group of 15, and 2 to 3 groups can be performed.
Bent over dumbbell lateral raises
At the beginning, we opened our legs shoulder-width apart. At this time, we held a dumbbell in each hand and leaned down. , the menstrual flow and legs should be kept vertical, ensuring that our legs are straight and our back should not be arched. At the beginning of the movement, we exert force with both hands upwards and lift the dumbbells upwards to perform side raises. After our arms are straight and parallel to the ground, we slowly retract our hands downwards. Complete a group of 15 each time, and you can complete 3 to 5 groups.
Sitting Dumbbell Row
At the beginning we sat on the bench. At this time, we grabbed a dumbbell in each hand. When the movement started, the upper body leaned down as far as possible. Close to our legs. At this time, we use both hands to lift the dumbbells upward and perform rowing movements until our arms are straight upward and in a straight line with the shoulders. At this time, we slowly retract our hands. Complete this action in groups of 15 each time, and complete 2 to 3 groups each time.
The above is about the training methods of the rear deltoid muscles. Performing these actions can make our deltoid muscles become more symmetrical, and the muscle lines can become more and more beautiful.