how to practice the posterior bundle of the deltoid

The posterior bundle of the deltoid muscle, which is often called the posterior deltoid muscle, is located on the scapula. It is an important part of the shoulder muscle group, which forms the deltoid muscle together with the anterior and middle bundle of the deltoid muscle. The main function of the posterior bundle of the deltoid muscle is to rotate the shoulder joint, extend and extend the shoulder joint horizontally. In addition, the posterior deltoid tract is also involved in stabilizing the scapula and maintaining the normal position of the shoulder joint.
I. the function of the posterior bundle of the deltoid muscle
1. Shoulder rotation: when the arm is straight, the triangular muscle bundle can rotate the shoulder outward, which is very important for rotational sports such as tennis and golf.
two。 Horizontal abduction: the posterior bundle of the deltoid muscle can abduct the shoulder horizontally, that is, the arm is lifted outward. This function is very important for sports such as swimming and basketball that require upper limb extension.
3. Backward extension: the posterior bundle of the deltoid muscle can extend the shoulder joint backward, that is, the arm is lifted backward. This function is important for sports that require the upper limb to stretch backward, such as weightlifting and rock climbing.
4. Stabilize the shoulder blades: the posterior bundle of the deltoid muscle stabilizes the shoulder blades and prevents them from tilting forward, thus maintaining the normal position of the shoulder joint.
5. Maintain the normal position of the shoulder: the posterior bundle of the deltoid can maintain the normal position of the shoulder and prevent dislocation or injury of the shoulder.
Second penis cage , the training method of the posterior bundle of deltoid muscle.
1. One-arm dumbbell curved bird: this action can effectively exercise the posterior bundle of triangular muscles. The specific method is: stand on your feet, shoulder width, knees slightly bent, bend, hold the dumbbell in one hand, arms straight, then lift the dumbbell parallel to the ground, and then slowly put it down. Repeat 10-15 times huge anal dildo , then change the other arm.
two。 Sitting rope reverse bird: this action can also effectively exercise the posterior bundle of triangular muscles. The specific method is to sit in front of the equipment, step on the ground, hold the rope with both hands, straighten the arm, then raise the arm parallel to the ground, and then slowly put it down. Repeat 10-15 times.
3. Push-ups: push-ups are a whole-body exercise that can effectively exercise the posterior bundle of the deltoid muscle. The specific method is: face down, hands on the ground, shoulder width, toes on the ground, the body to keep a straight line, and then bend the elbow, so that the body down to the chest near the ground, and then push the body hard. Repeat 10-15 times.
4. Pull up and down: this action can exercise the back bundle of triangular muscles. The specific method is: sit in front of the equipment, step on the ground, hold the crossbar with both hands, straighten the arm, then pull the crossbar to the chest, and then slowly place it upward. Repeat 10-15 times.
5. Lean over the barbell to row: this action can also exercise the posterior bundle of the deltoid muscle. The specific method is: stand with your feet as wide as your shoulders, bend your knees slightly, bend over, hold the barbell in both hands, stretch your arms straight, then pull the barbell up to your abdomen, and then slowly put it down. Repeat 10-15 times.
When training the posterior bundle of deltoid muscle bullet vibrator , we should pay attention to the following points:
1. Movement standard: the movement is not standard, which can easily lead to poor training effect and even shoulder injury. Therefore, in the process of training, the movement standard should be ensured.
two。 Gradually gain weight: in the process of training, gradually gain weight to stimulate muscle growth. But don't put on weight blindly so as not to cause shoulder injury.
3. Pay attention to shoulder warmth: pay attention to shoulder warmth during training to avoid shoulder colds.
4. Maintain good work and rest: ensure adequate sleep and rest to help muscles recover and grow.
5. Eat a balanced diet: get enough protein and carbohydrates to help muscle growth.
In short, the triangular muscle posterior bundle plays an important role in shoulder function and stability. Through the above training methods, the posterior bundle of triangular muscle can be effectively exercised, the strength and stability of shoulder can be improved, shoulder injury can be prevented and sports performance can be improved. At the same time, we should pay attention to the standard movements in the training process, gradually increase weight, maintain good work penispumpe , rest and balanced diet, in order to achieve the best training effect.