The deltoid muscle is a very important part of the muscle in our body. It is divided into three different positions: front beam, middle beam and rear beam. The training methods are also different. You cannot just perform a certain movement. Exercise cannot be performed in a general way, so let’s take a look at how to train the rear deltoid muscles to achieve good results.
Reverse disc machine shoulder expansion movement:
This movement is our exercise One of the most effective movements for the rear deltoid muscles. At the beginning, we sit on the stool of the reverse disc player with our legs on both sides of the stool. At this time, we hold the handle of the reverse disc player with both hands. At the beginning of the action, we use our shoulders and hands to pull the equipment to both sides at the same time until we pull the equipment to the maximum limit. Then we slowly retract our arms and start again. action.
Bent Over Dumbbell Fly
At the beginning, we lay down on the bench and placed our legs on both sides of the bench. Before starting the movement, we first grabbed a pair of dumbbells with both hands. Only dumbbells. When we are ready, we begin to exert force with our hands and lift the dumbbells upward until our hands and shoulders form a straight line. At this time our hands are open, like a flying bird. Then we slowly retract our arms to their original relaxed state. Perform the movements in 3 groups each time, doing 15 reps in each group.
Bent over side raises
At the beginning, we grabbed a dumbbell in each hand. At this time, we opened our legs and stood upright. Next, we leaned over Downward, leaning over, with legs semi-bent. At this time, the movement begins. Our hands naturally tighten at the position of our knees. At this time, we use both hands to lift the dumbbells to both sides of our bodies. Until we open our hands and start to do horizontal lifts, we then take back the action. Repeat 20 times as a group, and you can perform 2-3 groups each time.
The above is an introduction to how to train the rear deltoid muscles. We must strictly follow these movements so that we can achieve the goal of fitness faster.