How long does it take to get the rear deltoids in shape? How long does it take to get the rear deltoids in shape?

The posterior deltoid muscle is a relatively difficult part to train. If you want to train the posterior deltoid muscle, you must be patient and diligent. Although it takes a long time to train the posterior deltoid muscle, you will see results if you persist.

The rear deltoid is another very difficult part to train besides the forearm and the upper edge of the pectoral muscles. It requires long-term training. And because this part is not easily stressed in daily life, it needs heavy weight stimulation, such as bent-over dumbbell rowing, which needs to be done continuously. This part is somewhat different from the abdominal muscles and pectoral muscles in that it must have a certain dimension before it can be shaped. Otherwise, if you want to be shaped, you have to eat more and train more, maybe half a year.

How long does it take to train the deltoid muscle? The deltoid muscle includes the front, middle and back. The front bundle is easier to train, the middle bundle is slow to start, and the back bundle is the most difficult to train. It takes a long period of time to form. How long it takes to train the effect depends on the training plan, diet, etc., but in general, it takes at least 3 months to see the effect.

Although the deltoid muscles cannot be trained every day and need time to rest and recover, if you want to train strong deltoid muscles, you also need to exercise them frequently. Therefore, it is best to train them once every 1-2 days and 2-3 times a week. The deltoid muscle training can be divided into the anterior bundle, middle bundle, and posterior bundle. Therefore, when training the deltoid muscles, ensure that the same part is trained twice a week.

1. Anterior deltoid stretch

The practitioner stretches his hands straight behind the body, interlocks his fingers and stretches them backwards, and maintains this position for 10-30 seconds.

2. Middle deltoid stretch

To stretch the middle deltoid muscle, you need to place a support on the stretching side, such as a soft plastic ball or towel, as shown in the picture below. Place the arm on the stretching side behind your body, and hold the wrist of the arm on the stretching side with the other hand and stretch it. Hold this position for 10-30 seconds.