ЗАДНИЕ ДЕЛЬТЫ. 5 БАЗОВЫХ УПРАЖНЕНИЙ + ОШИБКИ УБИВАЮЩИЕ ПРОГРЕСС!

💪 Get the training program — https://vladlitvinenko.com ✅ The program is tailored to your body parameters ✅ Your age, daily activity, and training experience are taken into account ✅ The program gradually becomes more challenging as your fitness level improves ✅ You will learn how to perform each exercise correctly, avoiding mistakes and injuries ✅ If you have any questions during the training, you will always receive answers personally from me. Vlad Litvinenko ● Certified trainer ● Certified participant in Nike and Reebok conventions ● Coach of the Adidas team for the international Adidas Creators Games competition for 3 seasons ● Author of 350+ informational videos and articles about training ● Ectomorph who naturally gained 25 kg of muscle mass (from 59 kg to 84 kg) with 9.2% body fat ● Experience of personal and Over 10 years of group training with clients 🎥 Learn more about the training programs:    • ЛУЧШИЕ ПРОГРАММЫ ТРЕНИРОВОК ДЛЯ СЖИГАНИЯ Ж...   If you have any questions, please write to me: 📲 Telegram: t.me/vlad_litvinenko 📲 WhatsApp: wa.me/+79779217743 .................................................................................. Instagram —   / vlad_litvinenko_training   Telegram Channel — https://t.me/vlad_training VK — https://vk.com/vlad_litvinenko_training .................................................................................. BACK MUSCLES. 5 BASIC EXERCISES –    • ШИРОЧАЙШИЕ МЫШЦЫ СПИНЫ. 5 БАЗОВЫХ УПРАЖНЕН...   CHEST MUSCLES 5 BASIC EXERCISES –    • ГРУДНЫЕ МЫШЦЫ. 5 БАЗОВЫХ УПРАЖНЕНИЙ.  + ОШ...   SHOULDERS. 5 BASIC EXERCISES –    • ПЛЕЧИ. 5 БАЗОВЫХ УПРАЖНЕНИЙ. + ОШИБКИ УБИВ...   BICEPS. 5 BASIC EXERCISES –    • БИЦЕПС. 5 БАЗОВЫХ УПРАЖНЕНИЙ + ОШИБКИ УБИВ...   QUADRICEPS. 5 BASIC EXERCISES –    • МЫШЦЫ НОГ. КВАДРИЦЕПСЫ. 5 БАЗОВЫХ УПРАЖНЕНИЙ   REAR DELTODS. 5 BASIC EXERCISES –    • ЗАДНИЕ ДЕЛЬТЫ. 5 БАЗОВЫХ УПРАЖНЕНИЙ + ОШИБ...   TRICEPS. 5 BASIC EXERCISES –    • ТРИЦЕПС. 5 БАЗОВЫХ УПРАЖНЕНИЙ + ОШИБКИ УБИ...   GLUTE MUSCLES. 5 BASIC EXERCISES –    • ЯГОДИЧНЫЕ МЫШЦЫ. 5 БАЗОВЫХ УПРАЖНЕНИЙ + ОШ...   ABS. 5 BASIC EXERCISES –    • ПРЕСС. 5 БАЗОВЫХ УПРАЖНЕНИЙ + ОШИБКИ УБИВА...   FOREARMS. 5 BASIC EXERCISES –    • ПРЕДПЛЕЧЬЯ. 7 упражнений. Биомеханика   --------------------------------------------------------------------------------------------- 1. Wide-grip T-Bar Row for Rear Delts. This exercise can be performed with a T-bar, either lying down or standing, or with a barbell. We're considering the prone position because this position allows you to focus on engaging your deltoids without stressing your lower back. Lower yourself onto the machine, gripping the handles with an overhand grip wider than shoulder-width. Your grip should be wide enough so that at the top of the movement, your elbows form approximately a 90-degree angle. As you exhale, begin the upward movement, pushing your elbows forward to maximally engage the back of your shoulder until your humerus is parallel to the floor. As you inhale, return to the starting position, stretching your rear delts. Common Mistake A common mistake with this exercise is to keep your elbows too close to your body. This position will shift the load to your latissimus dorsi. 2. Rear Deltoid Pull-Ups This exercise is also called a reverse rear deltoid row because in a barbell row, we move the weight toward the body, while in pull-ups, we move the body toward the bar. This exercise is performed using your own body weight. You can adjust the load by performing the exercise with bent or straight legs and by changing the angle of your torso. To begin the exercise, approach a low bar. If you don't have one, you can use a Smith machine bar. Grasp the bar with a wide grip and hang with straight arms. Engaging your rear delts, bend your elbows, bringing your chest toward the bar as you exhale. Then, slowly and controllably lower yourself down as you inhale. Common Mistake In this exercise, it's very important to keep your elbows in mind. If they move alongside your body, the exercise will primarily focus on your back muscles. By moving them slightly to the sides, we achieve an intermediate variation that engages the back muscles and the back of the shoulder. When using the variation where the bar, wrist, elbow, and shoulder joints are aligned, we shift the load maximally to the rear delts. 3. Single-Arm Dumbbell Row This exercise primarily trains the back muscles, and it is not recommended to use it separately for rear deltoid training.