Raise Dumbbells Aside with Folded Hands - Deltoids

Raise dumbbells aside with folded hands (final position just above shoulders).

The option show off with folded hands allows to work with greater weight and influence growth and development of the average head. Folded hands allow the load to be borne by the muscles around the elbow joint, to relieve shoulder.

While it allows working with bigger weights, exercise with folded hands and has some disadvantages, particularly related to excessive load. Remember that it is not an exercise of power and therefore use light resistance.

Just above shoulder

We recommend a complete removal folded hands just above shoulder. Here we recommend you head over end motion as you turn to the side of the plane to outsource the burden pravonagore by end-point is not above the head and front body. This can cause injuries because the resistance is too large to be removed over the head.

Keep movement in the lateral plane

In the performance with folded hands is a big risk weights to be exported first. Причините за това са следните: The reasons for this are as follows:

1 . Folded elbows burden on export from the very beginning. Greater folding it in lakatnaga direct impact of the average head to the front.
2 . If you use a great resistance on the average head, before taking over the load. That movement is exported to the body, not outside. Due to high resistance also among the main can not cope and the body bowed forward to ease lifting. Then it curves back and trigger powerful chest muscles.

Raise Dumbbells Away with Hands Straight to the Head - Deltoids

We recommend a straddle stand slightly closer than shoulder width.

Feet must be dissolved at a distance slightly closer than shoulder width, as it provides strong support and back and helps the natural performance of exercise. In general posture reduced amplitude of movement, because the weights are based on the thighs at the end of the eccentric phase.

If you export to the body are likely to be next of hip joints and knees folding and unfold when rushing or raising burden. This leads to undesirable swing of the body, which imparts a momentum of movement and greatly reduces its effectiveness.

Disadvantages of a stand located near or even collected feet.

Often beginners stand located close to one another or even collected feet. This stance, however, have several drawbacks:

1. Short distance between the feet does not allow for distribution of the same support as in stand stride. Instead support is limited to half the area that have a stride in width of shoulders. Close support of meetings stoezh loaded back as the force acting down to the waist area and there is not enough area for burden-sharing. В резултат на това поясната област е подложена на огромно натоварване при вдигането. As a result, the girdle region is under great strain in lifting.

2. Nearest narrow stride and make body to bow down in the eccentric phase under the influence of the loading area of the girdle. Then is usually pushes sharply and raising fingers to follow Concentric contraction, which leads you to over-expand the field. This further it loaded the correct technique and performance are strongly violated.

Output status

We recommend two things at the start of the concentric contraction:
When dumbbells are before the body, increases range of motion. Area, which are dambelite before the body is greater than when they are away from it.

Where before the body, enabling for a boost in the lifting and movement of dumbbells in the horizontal plane. Conversely, if dumbbells held side of the body, they immediately lift the starting point of the concentric phase. Now give the momentum of the movement will no doubt wrong, but here it is unavoidable.

The lesser of two evils

You must choose two of the lesser evils. Shoulders need help in preparing for release and if they do not provide the horizontal movement, the body would otherwise seek such assistance. Dumbbells side of the situation leads to extrusion of dangerous hip, which reduces the number of motor units initiated in the shoulder area.

Raise Dumbbells Away with Hands Up to the Head - Deltoids -part II

Movement in the lateral plane

Should be noted that dumbbells should not be given back if the plane of the body if we are running in the required direction of movement outside. If export dumbbells top right of the starting position before the body is less impact on the average head. When used in very small weights of experienced athlete, you can position the output is outside the body. For beginners, however, recommended baseline situation before dumbbels body.

Hands up!

When dumbbells upturn, we are willing to lead the movement through toe. Then toe cleared up, thus impacting more strongly on the previous chapter. They also contribute to the direction is closer to horizontal than to vertical. It is important to keep your hands up to provide the desired direction of movement in an inclined plane, which will allow us to reactivate the average amplitude throughout the head movement.

To check whether the movement run correctly, please note that your hands touch in the final position. If only toe touch does deviate from the correct execution of technique.

1. Assume the proper position with baseline mild folding of knee and hip joints and the head lifted up and back tight and tense solid support for the movement.

2. Must unfold neck to avoid bending forward hip joint, which will put your body at a disadvantage.

3. Send nerve impulses to the strong deltoid muscles slowly begin concentric phase of lifting the burden off, back up to fully expand and export their hands over head to the final position. Hands should be continuously straight for maximum impact on the average head.

Proper procedure requires movement to describe a perfect semicircle. Не се повдигайте на пръсти и дръжте дланите нагоре! Not lift your fingers and hold your hands up! Hold at the top to one point.

4. Start the eccentric phase by very nervous impulsirane a deltoid muscle (and in particular its middle chapter), to counteract the gravity. It is necessary to direct all their attention on it.

Movements are difficult to control because izpanatite hands can not create enough resistance force. Must slow down the weight, not to bow down from the cross and thus alleviate the impact on the shoulder.

Important:

1.Must to absorb fully the basic principles of correct posture and proper technique for the careful execution. Налага се да се уверите че: It is to ensure that:

a / fold slight knee and hip joints.
b / Hold your head upright with a slight chin lifted.
c/ not to grant the head down.
d/ Movements should be slow and purposeful.
e / I push a hip.
f/ has not to raise heels from the floor.
g / Keep your hands izpanati.
h / Move to the lateral plane.

2. Pick a reasonable burden to comply with proper procedure. Release, even if we molivche but must sure that no harm highly vulnerable area of the middle deltoid muscle.

Polygon Ejection from Laying - Chest

For this movement you need bench with changing slope. Usually start with ejection dumbbell from horizontal laying - hands over chest, slowly lowering it until the top part goes parallel to the floor line. After 8 iterations increase bench slope of 30 ° and still ejection. After 8 iterations new again raise the corner of the bench at 70 ° and back to 8 repetitions.

Note: The rest among the three "eight" is as much as you need time to adjust the bench. If you do not have a bench, two part exercise - ejection of a horizontal leg and the ejection of polunaklon - with a total of 20-24 repetitions.

Folding Rod with 21 - Biceps

Popular practice lap 21 is a variant of a folding rot of stand. It acts intensively on the front underarm muscles, so it represents a power move. It makes it possible to reduce the burden and to extend the range of full range of motion, which further stimulates underarm muscle and biceps. This exercise is focused on the lower and upper areas of the front of the arm. Increased intensity and the full effect of the amplitude pumping a table of these two muscle.

At the beginning of the sport movement holds a normal anatomical posture standard nadhvat little away from the body. Basically it is a simple rod with folding, but traffic stops in the middle of the full amplitude and then returned to baseline status . This semi-folding run 7 times.

At the end of the seventh repetition weight remained at the level of the cross and thereby raised to the middle of the normal end point for the concentric phase. After 7 iterations of the average to the end point of gravity lowered sport to expand fully in the hands and implements 7 repetitions with full amplitude.

More in keeping with the proper methodology

Implementation of the 21 folding requires more in strict compliance with the correct method because most of its duration and number of duplicates, where the fatigue factor enhances its influence. Increased risk of chiating. Mental energy put into execution, thereby weakening reduces the number of motor units stir.

Attention and appears weakened tendency to quickly drop in the severity of the eccentric phase and ejection from the thighs at the beginning of the concentric. Resulting from this swing significantly reduces the effectiveness of the exercise. Must be maintained intensive nature of the exercise. If you depart from the correct form, the benefits thereof are virtually eliminated.