Training your delts is a vital part of building and shaping your shoulders. Whether you are a training fanatic or developing your first training plan, the exercises below will help you meet your fitness goals.
rear deltoid stretch
To perform the rear deltoid stretch, follow these steps:
1. Stand up straight with your feet shoulder-width apart. This is your starting position.
2. Extend one arm straight out in front of you, parallel to the floor.
3. Take your other arm and cross it over the extended arm, bending it at the elbow. Your bent arm's hand should be touching the elbow of your extended arm.
4. Gently pull the extended arm towards your chest using your bent arm. You should feel a stretch in your rear deltoid muscle, located in the back of your shoulder.
5. Hold this stretch for about 20-30 seconds.
6. Release the stretch and switch arms, repeating the same steps.
7. Perform this stretch 2-3 times on each side.
Remember to keep your back straight and your shoulders relaxed throughout the exercise. Breathe deeply and evenly, and never pull to the point of pain€”only mild discomfort. This stretch is great for improving flexibility and relieving tension in your rear deltoids.
left hook. boxing
To perform the left hook in boxing, start by standing with your feet shoulder-width apart. Your left foot should be slightly forward if you're right-handed, and vice versa if you're left-handed. This is your boxing stance.
Next, raise your fists to chin level, keeping your elbows close to your body. This is your guard position. Your left fist should be slightly forward, with your right fist near your chin.
To throw the left hook, pivot on your front foot and rotate your body to the right. At the same time, swing your left arm out to the side, keeping your elbow bent at a 90-degree angle. Your fist should be parallel to the ground, with your palm facing down.
As you swing, engage your delts and core for power. Your punch should follow a semi-circular path, aiming for an imaginary target at your opponent's chin level.
After throwing the hook, quickly return to your guard position. This is one repetition.
Remember to keep your right hand up to protect your face as you throw the left hook. Also, ensure that your movements are swift and fluid, and that you're using your whole body to generate power, not just your arm.
Repeat this exercise for the desired number of repetitions or until fatigue sets in. Remember to maintain proper form throughout the exercise to effectively target your delts and to avoid injury.
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