Taking care of your appearance is not onlythe prerogative of professional bodybuilders. Each of us wants to have a beautiful figure and catch admiring glances of people. To keep yourself in shape, you need to perform various exercises aimed at working out certain muscle groups. Today we will talk about pumping the deltoid muscles. An excellent exercise for the implementation of the task are dilutions in the slope of the dumbbells.
What is it for?
Usually when performing exercises, the main load is always distributed between the front muscles. At the same time, forgetting that there are also rear ones would be wrong.
Purpose of the lesson
Breeding hands with dumbbells in the slope beforeall contributes to the development of the upper back and shoulders. The main focus is on the posterior and middle bundles of the deltoid muscles - they are the most lagging and requiring continuous work. Thanks to them, the back and lateral muscles develop. As a result, more rounded shoulders and a raised back. The lesson is great for athletes who want to improve their performance in volleyball, basketball, swimming, gymnastics, as well as crossbow shooting.
Muscle atlas
As mentioned above, first of all breedingdumbbells to the sides in the slope involves the rear and middle deltoid muscles. Syngerists, or muscles acting together, are rhomboid and trapezoid, as well as a small round and sub-axial. An additional stabilizer becomes the triceps, as well as the muscles of the medial group and the posterior surface of the thigh. The development of these muscles reduces the deltoid injury and strengthens the rotator cuffs.
Variations of execution
Opportunities for breeding in the slopedumbbells great variety. All of them act on the same parts of the muscles and lead to the same result. The choice remains with you. You can do the wiring standing or sitting. And you can upgrade the exercise by removing the dumbbells and doing it on a special simulator - the crossover.
In addition, to perform each variationIt has its own nuances, which, if not observed, can have various unpleasant consequences: from slowing down the process of building up mass to damage to the tendons and dislocation of the shoulder. Therefore, we consider each technique separately.
Breeding dumbbells standing in the slope
Standing position is one of the most popular when performing this exercise. It is performed according to a specific algorithm of actions.
Step 1. Feet shoulder-width apart.Take the dumbbells so that the palms are facing each other. This is called neutral grip. Lean forward to be parallel to the floor. The legs should be slightly bent at the knees in order to ensure a secure stance. Do not bend your back, keep it straight, slightly arched at the waist. The arms are perpendicular to the floor and are in a free position. So, you are in the starting position.
Step 2. Inhale.Slowly raise your arms, slightly bent at the elbows, parallel to the floor. As soon as the elbow is above the back, stay in this position, and then on the exhale, gently lower your arms, returning to its original state.
Step 3. Count to three and repeat the exercise.
Remember that the back should always beflat. By bending it or slouching, you overload the vertebral part, risking injury to it. But hands, on the contrary, should be slightly bent at the elbows. Firstly, in the straight position you will not be able to lift them enough, secondly, you will increase the risk of injury, and thirdly, the load will be completely on other muscles. Only the shoulder joint should work, and the rest should remain motionless. Also, make sure that the blades do not close. So, of course, dilutions in the slope of the dumbbells are simplified, but the load is reduced. So, trainings pass in vain.
Breeding dumbbells sitting in the slope
Another variation of the exercisebecomes a wiring in a sitting position. The essence remains the same. It is necessary to sit comfortably on the bench, just bend forward a bit and act according to the indicated algorithm. However, there are some nuances. For example, the effect is achieved faster if the edge of the palm is slightly turned upwards. But only palm, in any case not a hand or an elbow.
Опуская руки вниз, не касайтесь голеней, оставляя to them a couple of centimeters. By reducing the amplitude, you increase the load on the deltoid muscles. Also, do not take too heavy dumbbells. They will not bring benefits, and they will not increase the speed of the result, but they can overtax the muscles. Then the training will have to be postponed indefinitely until full recovery.
Cross breeding in crossover
This exercise is more suitable for the gym.Next to the crossover is a special bench, and instead of dumbbells used cables with handles. By crossing them and doing breeding, you are also working out the necessary muscle group. However, the effectiveness of this approach is somewhat reduced, since it is not possible to raise the arms above the back. Therefore, dilutions in the tilt of the dumbbells remain a priority exercise for the development of the shoulder girdle.
Conclusion
Any exercise requires the right technique.performance and skill. Before you expect an incredible result in the near future, it is worth spending more than one day to find the right position. Only diligence and incredible willpower will lead you to your intended goal.
