Dear Steemit friends,
This is the final part of shoulder muscles training—how to train posterior deltoid , which is the hardest to practice. Because posterior deltiod is on the back of your body, you will have more difficulty practicing. And It needs the perfect coordination between arms( it’s my personal experience).
At present, I only use this action to train my posterior deltoid, which I think is enough.
后束是三角肌最后练习的部分，这个肌肉也是最难练的。由于后束处于后方，所以练起来很费力并且会肢体不协调（个人经验）。
目前我只用一个动作练后束，我认为足够了。
Dumbbell bent-over raise哑铃俯身平举
Usually, I sit to complete this action.
Action tips: Form a 45-degree angle between the upper body and the ground. Straighten your back and waist.Use your hands to hold dumbbell naturally vertical in front of the body. When raising the dumbbell, try to spread your arms to both sides instead of spreading backforward. Form a 135-degree angle between your upper arms and forearms.
ATEENTION: This action must be completed in accordance with the norms. Otherwise, it will has no effect.
通常我会使用坐姿也完成此动作。
动作要领：上半身与地面呈45度左右，腰背伸直，双手握哑铃自然下垂，举起时尽量向两边张开而不是向身后张开，大小臂呈135度即可。
注意：这个动作一定要按照规范完成，否则几乎没有效果。
Stretching for shoulders 肩部拉伸动作
I usually use these actions to stretch my shoulders.
ATTENTION: Make sure your upper body presents a straight line. Use your power of the body to press your shoulders. Do what your strength allows to prevent getting injured.
通常我是用这两个动作。
注意：上半身要呈一条直线，用身体力量下压肩部，量力而行，防止受伤。
Although it seems no effective to train the shoulder muscles, yet never give up. Stick to practice and you will find it necessary to do this. When practising, please combine Chapter 12 (exercise for anterior deltoid), Chapter 13( exercise for middle deltoid) and this post. Do remember to do warming- up and stretching activities.
肩部肌肉虽然在刚训练时效果不太大，但是不要放弃，坚持下去之后你会发现练肩是很有必要的！请结合本章及前两章，把前中后束及拉伸动作在一次练习中完成。务必记得一定要热身和拉伸。