The posterior deltoid muscle is an important muscle in the shoulder. At the same time, the posterior deltoid muscle is There are many uses, and there are many ways to train the rear deltoid muscles. Among them, you can also use elastic bands to train the rear deltoid muscles, and you can also get good results. So, how do elastic bands train the rear deltoid muscles? Let’s take a look below.
Action 1
Stand with your feet apart, slightly bend your knees, bend your hips and keep Keep your back straight, put the rope under your feet, cross the elastic rope over your feet, hold the handles with both hands, keep your elbow joints slightly bent, inhale, exhale and raise your hands to both sides until they are parallel to the ground, inhale and return to the Initial position. This exercise strengthens the posterior deltoid and middle trapezius muscles. This action can also be done with one hand. Doing it with a figure-eight rope can be more challenging.
Action 2
Fix the rope at head height, stand with your feet parallel, raise your chest and raise your head, lean back, hold the handles in front of your body with both hands, and keep your arms slightly bent. , palms facing each other or facing downwards, inhale. When exhaling, open your hands horizontally back to both sides of the body, and restore when inhaling. This exercise strengthens the posterior deltoid and mid-trapezius muscles.
Action 3
Put the rope under your feet, stand with your feet apart, cross the elastic rope on your feet, bend your knees slightly, bend your hips and keep your back straight, hold the handle with both hands , keep the elbow joints at 90° and abduct the arms, inhale and exhale while pulling up the elastic rope until the upper arms are level with the ground.
Action 4
Stand with your feet apart, bend your knees slightly, bend your hips and keep your back straight, step on the rope under your feet, cross the elastic rope on your feet, and hold the handle with both hands , keep your elbow joints slightly bent, inhale and exhale while raising your hands to both sides until they are parallel to the ground, and inhale while returning to the original position. This exercise strengthens the posterior deltoid and middle trapezius muscles. This action can also be done with one hand. Doing it with a figure-eight rope can be more challenging.