Back and shoulders are two major muscle groups that every bodybuilder must practice. Practicing these two muscle groups can not only make the body stronger, more powerful and more attractive, but also protect all the bones and joints in the upper body. Wearing clothes is more stylish and beautiful. It can release the charm of the strong on any occasion.

Anyone with developed deltoid muscles in the back and shoulders will be more attractive. Today, Bian Xiao recommended a set of back+deltoid coordinated training movements for everyone. In fitness, deltoid muscle of back and shoulder is the most difficult part to train because of its special position. Without a good training action plan, it is difficult to really train these parts.

These actions recommended today can help you train the latissimus dorsi and deltoid posterior bundle together. Cross-training on a training day can deeply stimulate this muscle group at the same time, which is also very effective for muscle gain.

Do 3-4 groups of the following 6 movements, with each group taking a break of 1 minute and each movement taking a break of 2 minutes.

Warm-up exercise (very important), complete the warm-up with 1 and do it with light weight, and do 3-4 groups, each group 15-20 times.

Training action of deltoid posterior bundle- Action 1 Use rope+two handles (or V-rope) to do post-stretching on rowing equipment to strengthen deltoid training. The weight used increases gradually, and each group does 15- 10 times.

Training action of deltoid posterior bundle- Action 2: Sit in the fitness chair and use dumbbells to strengthen the posterior bundle of deltoid muscle. The weight used increases gradually, and each group does 15- 10 times.

Back training movements? Action 3 rowing with barbell, completed with ultra-reduction group, after loading 10 times, lose weight without rest until the strength rest is 1 group.

Back training movements? Action 4 Rowing with fixed equipment, the weight used gradually increases, and each group does 15- 10 times.

Back training movements? Action 5: Pull down the straight rod (wide grip distance), and the ultra-reduction group is completed. After the heavy weight is completed 10 times, reduce enough weight without rest until the strength rest is 1 group.

Training action of deltoid posterior bundle- Action 6 Standing: Cross-stretch the rope from a high position with a rope to strengthen the posterior bundle of deltoid muscle. The weight used increases gradually, and each group does 15- 10 times.