How does elastic belt train the posterior bundle of deltoid? There are many people who exercise in life. Some people use some equipment during exercise. Among them, many people exercise through elastic belt. Let's share how elastic belt trains the back of deltoid muscle.

How does elastic belt train the posterior deltoid 1? Action 1.

Stand with your feet apart, knees slightly bent, hips bent to keep your back straight, step on the rope, cross the elastic rope with your feet, hold the handle with your hands, keep your elbows slightly bent, inhale and exhale, and lift your hands horizontally to both sides parallel to the ground, inhale and return to the initial position. This exercise strengthens the posterior bundle of deltoid and rhomboid muscles in the middle of trapezius muscle. This action can also be done with one hand. Using splayed ropes is more challenging.

Action 2

Fix the rope at the height of the head, stand with your feet parallel, hold your chest out, lean back, hold the handle in front of your body with both hands, keep your arms slightly bent, palms facing each other or down, inhale and exhale, open your hands horizontally to both sides, and restore them when inhaling. This exercise strengthens the posterior bundle of deltoid muscle and the middle of trapezius muscle.

Action 3

Step on the rope, stand with your feet apart, cross the elastic rope with your feet, slightly bend your knees, bend your hips, keep your back straight, hold the handle with your hands, keep your elbow joint at 90 degrees, abduct your arms, inhale and exhale, and pull up the elastic rope at the same time until your big arm is flush with the ground.

Ms. elastic belt training method

1, elastic belt push-ups

The first thing you need is definitely elastic belt. Next, we need to do a push-up, but there are many ways. But in this posture, our hands should be shoulder-width, and then we should tighten the shoulder blades on both sides with elastic belt, holding one end of elastic belt in each hand. Next, press your body down, which is actually similar to doing push-ups. Just wait until your upper arm is parallel to the floor.

After that, it is natural to return to the original position. Even if this action is a round, it needs to be repeated about ten times to be effective. You can also increase the number of times appropriately, taking into account your physical condition. You can do more or try to do more.

2, elastic belt side kick squat.

You don't need to get down in this action. Just separate your feet shoulder width or hip width, then tighten our abdominal muscles, let the tension rope step on our feet, and then grab the other two ends of the rope with your hands, so that you can pull up to the shoulder position.

Next, let your knees bend your body just like sitting in a chair, but keep your calves upright, push your body back to the starting position with your heels, and when you stand up again, lift your right leg to your side. This action is completed, but it needs to be repeated about 12 times. This action needs to be done more than the first action because it is not strong enough.

3. elastic belt paddles in a sitting position.

Sitting rowing is naturally sitting. Sit on the flat floor first, straighten your legs, and put a elastic belt on the soles of your feet, but you need to bypass them. At this point, both hands should grasp one end of the elastic band. Turn your hands forward, then straighten your back and relax your shoulders.

When elastic belt pulls to his sides, his shoulder blades should be tightened, and after a short pause, he can return to the starting position. This action needs to be repeated, about 12 times. The third action can be done as many times as the second action. These two actions don't need to be done as much as possible, but they must be 12 times.

How does elastic belt train the deltoid posterior bundle 2 elastic belt? What is this?

Elastic belt is a small physical training tool, which is easy to carry, simple to use and very effective. /kloc-More than 0/00 years ago, elastic belt resistance training tools were applied in the field of fitness, mainly used for muscle strength training for boys and body shaping for girls. Widely used in the field of rehabilitation training.

Elastic belt is often used as a good equipment for fitness training at home or on business trips. It can cooperate with the rhythm of music and become an aerobic training that can quickly cultivate self-cultivation, strengthen cardiopulmonary function and improve posture. If the trainers refer to the professional elastic belt training courses, the training effect will be more significant. Before training, you should first consider your training purpose. For different training purposes, we can change the training methods, produce different stimuli to the muscles and achieve the training effect.

For example, in order to thicken muscle fibers and increase muscle thickness, bodybuilders will adopt high resistance and less training methods; On the contrary, in order to reduce fat and tighten loose muscles through training, women will adopt low resistance and repeated training methods.

Elastic belt basic training

1, lunge elastic belt training

First, stand up straight and do lunges. After stepping on the middle of elastic belt with your feet, spread your hands slightly to both sides, and pull both ends of elastic belt to the upper arm, parallel to the upper arm. (about 30 times)

2, elastic belt rotation

Grasp both ends of elastic belt with both hands, rotate with both hands, and stretch from the front of the body to the back. (about 10 times)

3. Spider crawling training

First, put elastic belt on your hands, hit your arms straight on the floor parallel to your body, move your hands and crawl your feet back and forth. (about 20 times)

4. Stretching training

Hold elastic belt's hands on both sides of his chest, then stretch your muscles with open arms and align your arms. (about 30 times)

5. abdominal muscle training

In a prone position, hook elastic belt on the sole of your foot, grasp both sides of elastic belt with both hands, and lift your legs completely with abdominal strength. (about 30 times)

Elastic belt's Method of Training Shoulder Muscle Strength

1, external rotation

Most patients after rotator cuff suture (supraspinatus muscle) can perform isometric contraction of external rotation in the early stage.

What is isometric contraction? That is to say, although the muscles contract, the joints do not move. The shoulder joint exerts an external rotation force to keep balance with the tension of the elastic rope, and keeping this action still is isometric contraction. Isometric contraction is a safe muscle strength training method, which can be trained early (usually 3 days). With the passage of time, it may be difficult to perform isotonic contraction after the tendon heals well.

That is, muscle contraction and joint activity. On the basis of the first picture, you can do a certain range of resistance movement. In the later stage of rehabilitation, you can increase some difficulty. Do external rotation on the basis of abduction.

2. Internal rotation

Except for patients with subscapular tendon suture, most patients can practice internal rotation isometric contraction or isotonic contraction.

Step 3 bend forward

Most patients are forbidden to do flexion exercise within 6-8 weeks after operation (depending on the scope of rotator cuff tear). After 6-8 weeks, isometric contraction was performed in the early stage and isotonic contraction was performed in the middle and late stage.

4. Outreach service; Expand the scope of services

Need the same bending

Precautions:

1, you must communicate with the surgeon before practice, and you must know which part of the rotator cuff tendon you are sewing. So as to judge taboo actions.

2. Before the simple supraspinatus muscle suture is healed (usually 6-8 weeks), it is forbidden to bend and abduct the shoulder joint, but external rotation and internal rotation can be done.

3. Isometric contraction usually lasts 1 min each time, and isotonic contraction usually lasts 12 min.

4. The intensity of training should be painless or slightly painful. The amount of training (number of groups) should not cause excessive discomfort the next day.

The elastic band should be bought in a regular place, and the inferior material is easy to cause danger.

Every exercise will have precautions, so you must remember the precautions before exercise, otherwise there will be some uncomfortable reactions after exercise. There are many ways to train elastic belt's muscle strength, and which one to use depends on personal hobbies. Muscle strength training elastic belt exercise is good for all parts of the body, and you deserve it.