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Standing dumbbell breeding: effects on deltas, tips and tricks

The first thing that catches your eye when evaluatingThe athletic build of an athlete is the width of the shoulders. The T-shape of the body is the business card of the athlete. And an important role in this form is played by the shoulders. For their beautiful appearance it is necessary to train the corresponding muscles - the upper trapezoid, as well as the middle delta. If the trapezium gives the height of the shoulders, then the beautiful and rounded delta emphasizes massiveness and athleticism. For the pumping of the last, an ideal exercise such as standing dumbbell is ideal. This exercise will increase the average delta and thus emphasize the shoulder line.

Benefits of Exercise

Standing dumbbell training is great.an isolated exercise that will help develop the average bunch of deltas, as well as be able to prevent problems such as stiffness of the shoulder joints. Exercise will allow you to load your shoulders well and form them rounded. Therefore, it should be done regularly.

Technique of the exercise

one.In the initial position, you need to take the dumbbells in hand, feet put shoulder-width apart. The back should be flat, with a deflection in the lower back. Hands with dumbbells are slightly in contact with the legs and at the same time are turned towards them with palms. The palms are turned slightly outwards. Elbows slightly bent. The chin should be parallel to the floor, you need to look straight ahead, preferably in a mirror, to monitor your movements and correct errors in the exercise.

2.Once the initial position is occupied correctly, straining the muscles of the middle delta, you need to smoothly lift the dumbbells to shoulder level, that is, so that the arms are parallel to the floor. Hands should not be taller than elbows. Little fingers should be turned up, as if pouring water from your hands. At this point, you need to hold hands to achieve maximum load. The delay should not be longer than one second. Then you also need to gradually lower them to their original position.

Nuances of the exercise

As soon as the hands are lowered, you need to do everything.again. When lowering the arms, they do not need to touch the legs or relax them, as this relieves the muscles and the effectiveness of the exercise decreases. Hands all the time should move in the plane of the body. In the active phase of exercise, that is, when raising hands, you need to do a smooth inhale, and when lowering - a smooth exhalation. The muscles of the back and the press should always be in tension. It is not necessary to help yourself back by throwing dumbbells. Such cheating is used when the athlete needs to achieve complete muscle fatigue, that is, work to failure. Novice athletes need to take low weight dumbbells, which would contribute to proper technique and safety. Rest between sets should not exceed two minutes. The number of repetitions - from 10 to 15 times, as the weight of the dumbbells is small.

Alternative exercise options

There are several options for performing such an exercise, like standing with dumbbells. For example:

1. Breeding hands to the side in blocks.In this embodiment, the dumbbells are replaced with handles attached by cables to the lower blocks. Exercise is performed in the same way as standing dumbbell. Weight is determined in blocks, but, again, it should be small. Before starting the exercise, the cables with the handles are swapped, that is, the right handle in the left hand and the left handle in the right hand. Cables will be in a crosswise position. This option will allow all the time to keep the average delta in tension, because when working with dumbbells at the end of the approach, the athlete involuntarily relaxes his arms and gives them a rest for a split second, which reduces the effectiveness of the exercise.

2. Breeding dumbbells to the side while standing alternately.In this embodiment, raising and lowering the dumbbell is done first with one hand, and then with the other. That is, you first need to do the right amount of repetitions on the right hand, and then the same number of repetitions, but on the left hand. The technique is the same as in the main exercise. Only here with a free hand you need to hold on to some kind of support so as not to over-exert yourself and not allow the dumbbell to be pulled out in the last repetitions due to the movement of the body. The rest between approaches here should not be more than one minute, as while one hand is working, the other is resting, therefore, you need to rest less.

3. Breeding dumbbells standing with emphasis in the back.This type of exercise on the technique of its execution repeats all the requirements of classical dumbbell dilutions while standing, with one condition that during its execution you must put your back on some kind of support. In this embodiment, eliminated any extra movement and cheating, as well as the possibility of injury. And, as a result, the weight must be chosen smaller.

4. Breeding arms with dumbbells sitting.This version of the exercise removes the entire load from the waist, and also prevents at the end of the approaches, when the strength of the trained muscle is running out, to help your back, throwing dumbbells. The technique of execution repeats the technique of classical dumbbell dilutions in the side while standing.