The back of deltoid is the most difficult part of shoulder training. Many bodybuilders have tried various training methods to practice the deltoid back, but they still can't practice their own deltoid back. The back training of deltoid muscle is different from the front and middle training, and it can be stimulated directly by pulling back and forth, which requires a very high angle for the back training of deltoid muscle. If the angle or strength is wrong, it is difficult to stimulate the back of deltoid muscle, which is why many bodybuilders can't feel the force on deltoid muscle when training deltoid muscle. On the contrary, the back and trapezius muscles exert more force, but the back of deltoid muscle has no feeling, so you can't practice the back of deltoid muscle all the time.

In fact, the main reason for this situation is that the weight and angle are not well mastered. Training the posterior bundle of deltoid muscle is very sensitive to important requirements. If the posterior bundle of deltoid muscle is too heavy, it will irritate the back. Because the shoulder is not so strong in instrument control, it will naturally borrow from the back when it is heavy, which is why the back bundle is very standard after practicing deltoid muscle, but the back bundle always feels insensitive. There is also the angle problem.

The angle of action of training the posterior bundle of deltoid muscle must be an angle that can directly stimulate the posterior bundle. If the action is deviated, the position of the stimulus will change, so the effect is not good. The training of deltoid posterior bundle is very important. Only by mastering these two points completely can you have the opportunity to practice deltoid muscle, make the back bundle really full and make the whole shoulder very tangible.

Here is a set of training specifically for the posterior bundle of deltoid muscle. This set of movements can help the trainer to strengthen the posterior bundle of deltoid muscle better. This action is to strengthen the posterior bundle of deltoid muscle. If your hindquarters are weak, you can take some separate training days for special strengthening until the hindquarters are strengthened, and then carry out the overall training of your shoulders. One ***5 movements, 3-4 groups for each movement, and the frequency range of each group is 60.

Action 1, unilateral stroke, pay attention to the angle and posture of this action during training. When training, one arm leans on the back of the fitness chair, and the body posture is fixed to avoid the tendency of borrowing power during training. This posture can not only avoid borrowing, but also control the shaking of the body and reduce the pressure on the shoulders. Then start one-arm stroke, pay attention to the theoretical focus on the shoulders, avoid the back and trapezius muscles, and use medium or light weight training during training.

Action 2: Dumbbell bird prevention. During training, adjust the fitness chair to a certain angle as shown below, and then do dumbbell bird prevention training on it. You should pay attention to the amplitude and speed of this movement during training. When the dumbbell is retracted upwards, it can be shoulder-high and cannot be over-contracted. If it exceeds the over-contracted shoulder, it will turn the stimulation target to the back, so the back beam part cannot be stimulated. Trainers must pay attention to this and must not move too fast. If it moves too fast, it won't

Action 3, the rope is pulled back, and this action should also pay attention to the amplitude and speed. Pay attention to the position of the pull-back rope for the amplitude. Refer to animation in detail. The part holding the rope should be pulled back to the shoulder, and the height of both arms should be level with the shoulder. This is very important. Height will affect the effect of this action. Pay attention, and then the speed of action. This movement must be a balanced and slow training. If you move too fast, there will be equipment vibration.

Action 4, equip to fly backwards. This action should pay attention to the level of arms and shoulders in training. All actions of training the back beam of deltoid muscle should be on the same level, otherwise the back beam cannot be stimulated accurately. This is the key to training the back beam. This is why many bodybuilders can't practice their shoulders well. Because their arms are not horizontally balanced with their shoulders, which changes the stimulation target, they can't practice their back beam well. If you have this situation, you should correct it immediately. The range of this movement is also when the arm moves parallel to the shoulder. If you cross the shoulder, the stimulation site is the back, not the posterior deltoid.

Action 5, the ropes cross in reverse. The main point of this action is basically the same as the previous one, that is, don't let your arms exceed your shoulders when you pull back. This action can be trained with moderate weight, and the stimulation effect is very good, but it needs to be paused at the peak 1-2 seconds to achieve the best stimulation state.