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Lifting dumbbells in front of him

5 min read

The deltoid muscle consists of front, middle and rear beams. They participate in all zimowych movements. Lift your arms forward, press yourself up and that is their main function. The front beam deltoid work when we open the door, carry the hand in front of him, or trying to shake the rod in the hall. This muscle is not large, but its development is not only important for aesthetics, but also in the prevention of injuries. Upgrades – a great isolation exercise for the front of the Delta.

The contents

  • 1 Working muscles
  • 2 Choices of weight and warm-up exercises
  • 3 Technique
  • 4 Protivopokazaniya
  • 5 Guidelines for the training

Working muscles

The main mover in lifting the dumbbells or barbell in front of you – front beam deltoid muscle of the shoulder. Stabilization of motion is due to the inclusion of the middle beam of the deltoids. If an athlete throws the dumbbells during the motion slightly to the side, an optional reverse deltas. But this technique fitness is not desirable, as it transfers the load from the target muscle.

As stabilizers are utilized quadriceps, biceps of thighs, buttocks, abs, calf muscles. Heavy weights quite difficult to raise, while holding the casing vertically. Therefore, the athlete should commit the initial position due to the static tension of these muscles.

Important: training of arms and shoulders can not consist only of Mach. For the harmonious development of the need to perform presses dumbbells up to train the chest, triceps, and back. This movement is done as an insulating, one of the exercises of the training plan.

The choice of weight and warm-up exercises

This movement beginners are recommended to start with 2-5 lbs. While a couple of pounds suggest girls and 5 men. In fact, weight choose is not so. You need to take the lightest dumbbell that are available, and perform approach exercise back to any support. If I can do 10-12 reps without any problems, and have the strength to continue, it is necessary to add another kilo. And move, until you come to weight lifting which 10 to 12 repetitions is sufficient to test the burn in the front delts

Warm-up approaches are 4-5 kg less than the base, then the weight gradually increases. You need to keep in mind that the exercise is done at the end of the exercise bench while standing or lying down, so the lifter has warmed up. But this is not an excuse to skip the warm-up approach, since only it ensures the safety of the main work, and allows you to definitely avoid injuries.

Important: warm up and joint the warm-up should precede any training chest or shoulders. Often athletes neglect it, as I think that the shoulders to swing easier than the legs, so you can warm up in the process. Rotation in the shoulder joints and rehabilitation exercises better not miss, otherwise the exercise can result in injury.

Technique

The most important thing is to take the initial position in which the housing will be stable, and you can avoid buildup. In regular fitness is not recommended to do with cheating, as he flips the weight above the line of the shoulders can lead to injury.

You should stand up straight, contract the muscles of the abdomen, gently bring the lower ribs to the pelvis, firmly plant the feet into the floor, and stretch the quads and buttocks. Dumbbells are taken either straight grip or a grip “palms up”. The movement is as follows:

  • The weight lifting due to the efforts of the front Delt at the shoulder level;
  • Lowering on the exhale without “reset” weight,
  • Dumbbells throughout the trajectory are at the same distance from each other. Don’t need too much “spread” them around to in the works include the middle of the Delta;
  • Lift with dumbbells rotation around the axis of the neck only allowed for the diversity of the training and with light weight;
  • Beginners can lift the dumbbells one at a time, if there is no stability and it is impossible not to include the legs when lifting the weight;
  • If you cannot keep the trajectory relatively equal right and left is to perform a similar exercise – lifting with a barbell standing
  • A tempo run should not be high enough to work on average, a total of 11-15 reps. This exercise is not suitable for the test of strength, a desired moderate weight and pace.

    Protivopokazaniya

    It is believed that there are only two:

    • Abdominal surgery (rehabilitation takes six months);
    • A shoulder injury

    In fact, more of them. You do not need to perform moves and upgrades spasms of the trapezius muscles, acute pain associated with degenerative disc disease or osteoarthritis. To abandon the subsidiary exercises makes sense, and if the athlete has problems with recovery after heavy presses.

    This movement should not be included in the plan instead of dumbbell presses and barbell on the shoulders, if the goal is to unload the joint. If you have problems with the recovery of the athlete it makes sense to choose a complete rest for a few days, or iMovie movement with a light rubber, but not Mahi with weights.

    Recommendations for training

    No need to swing the dumbbells as it will. It is necessary to observe a few simple rules to get the best result:

  • Breeding dumbbells forward is allowed only by the force of the target muscle group. You should not perform the upgrade due to “reset” the weight and subsequent inertia of forward movement;
  • Lifting dumbbells is not necessary to do through the sides of the arc, the work is straight forward;
  • You should control the posture and position of the spine. Back straight, shoulders not lifted up to the ears;
  • Not permitted nods head, bending the neck forward, swings head back during the exercise. The cervical spine remains neutral, despite the load;
  • No need to bring the dumbbells at the top, as many do;
  • Not allowed rotation at the hip and knee joint, “expedition” weight forward and swinging;
  • To omit it is necessary smoothly, without dumping;
  • Beginners should lift the dumbbells in the neutral position, do not use a technique, when the little finger displayed above the thumb
  • Exercise should be done in the normal controlled manner. Sometimes I advise him to do to women to reduce fat on the arms and shoulders. But this is not true. Fat burning completely depends on whether you create a calorie deficit. If this goal was not achieved, the exercise will not help. Therefore, losing weight are often advised to increase domestic activity, either doing cardio after a workout to increase energy expenditure.

    The lifting of the dumbbells forward, you need to perform at the end of training the bench press, or after exercise on the shoulders. It’s isolating the muscle movement, so the weight should be moderate, the technique is fully controlled, and volume – do not exceed 3-4 working approaches. Periodically you can vary your workout, instead of performing a lifting motion with a barbell.

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