Along with the usual exercises for pumping the delt, there is another one, as accentized on the study of the average beam - lifting dumbbells. This exercise may also be called - mahi dumbbells on the sides. In this article we will look at the technique and the methodology for their implementation.
Technique implementation
- Before starting the exercise, get up straight, legs on the width of the shoulders, and the socks are slightly divorced.
- Take dumbbells in hand neutral grip (palm inside). Hand hold straight. The look directed in front of him.
- Inhale, keep your breath and start doing exercises.
- When you raise dumbbells, bend hands a little in the elbows.
- End the climb should be in the case when dumbbells reached the shoulder level.
- Exhale and start letting the dumbbells in the original position.
- Raising hands, do not allow the hull movement. The perfect is considered to be the execution in which the case remains direct.
- Competently select the working weight. Too heavy dumbbells will be forced to include the muscles of the top muscles, which will take most of the load at the Delta. In addition, according to the anatomy, it is impossible to raise very large in this way, since the effect of the lever is observed. Ultimately, excessive weight to make you bend even more elbows, which will make an exercise at all ineffective.
- Do not raise weight to vertical position. As studies have shown, lifting dumbbells from horizontal with floor and above is carried out by the force of trapezoid muscles. There are almost no load on the delta. So raise your hands only to horizontal.
- Adminate the lifting of dumbbells through the squeezes in the standing position and sitting. In this case, the delta will pump up more deeply and efficiently.
- The lifting of dumbbells through the parties can also be performed on the block. Take right hand For the handle of the lower block, which is to the left of you, and with your left hand - for the handle of the block on the right. In the initial phase of the exercise, your wrists will be crossed. In general, the technique of execution is similar to technology with dumbbells. Also, the one-sided version of this exercise is perfect.
- Inhale and air delay will help you hold the housing in the literal position. Air filled rib cage will serve as a support of the middle spine.
- If during the execution of the exercise you pulls forward, then the weight of the dumbbells is too large or the elbows are too bent. Take the dumbbells strictly to the side, and the elbows bent at an angle of no more than 10-15 degrees.
- At least in one set, raise your hands with dumbbells vertically. This will have a positive effect on the flexibility of the shoulder joints, which, for example, will strongly help in the execution of the jerk.
- Professional athletes also advise periodically "shock" the delta weights. To do this, take the dumbbell weighing by 10% -15% large than your usual. Slow accented movement lift them to an angle of 45 degrees and slowly lower.
The rise of dumbbells through the parties relates to exercises aimed at developing deltaid muscles (shoulder muscles) and allows you to develop their middle bundle isolated. Let's consider the anatomy and exercise technique in detail.
What muscles work when picked up hands up through the sides?
Deltaid's shoulder muscles consist of three small beams: front, middle and rear delta. During the execution of dumbbell lifting through the parties, the middle beam is most developed, the front and rear bundles are included in the work.
The muscles of the back are helped by the muscles of the back - a trapezoid, diamond and top rear toothed.
At the same time, such equipment needs to be achieved so that the biceps "did not drag" the load on themselves, and all three delta beams included in the work.
This exercise improves the mobility of the blades and shoulder joint. The main thing is to fulfill it correctly, so as not to apply the harm to these joints.
In general, the anatomy of this exercise is as follows:
Use of exercise
There is not so many exercises and actions in ordinary life, which allow you to work out the average bundle of the deltoid muscle. Exercises involving the work of the front and rear delta, more, also they help in some unrelated directly with pumping shoulders exercises. This is due to the feature of the average delta location, which allows this muscle to strain less often, and the load goes to the front or rear bundles. And the rise of dumbbells through the parties perfectly worces up this area, if you do it slowly and purposefully.
Performing maugh regularly, you can achieve an increase in the strength and growth of the shoulder muscles, improve the flexibility and mobility of the joints.
The technique of performing the lifting of dumbbells through the parties
Before starting the exercise, it is important to choose the right weight with which you will work. Women who do not pursue the goal to grow muscular weightIt is desirable to limit ourselves to the dumbbells of 3 kg (newcomers are suitable for 1 kg). Men can start with 3 kg and gradually increase the weight of the projectile.
- We accept a comfortable sustainable position: legs on the width of the shoulders, socks are slightly deployed on the sides.
- Dumbbells are best to keep neutral grip, without wrapping a brush in some side.
- The back is kept straight, hard, the blades tend to each other.
- Sent a little hands in the elbows.
- On the exhalation smoothly lift hands with dumbbells up.
- At the top point, the elbows should be on the same line with the shoulders, and the brushes are slightly lower than this line.
- On the breath, we lower your hands and repeat the exercise.
- Another respiratory option: Take a breath, carry out the rise on the delay; At the top point, we exhale and begin to lower your hands down. Such a type of respiratory is usually used athletes-men when working with high weights.
Perform 12-15 times. 4 approaches will be enough.
Video: Mahi, technique of performing dumbbell lifting through the side standing
During the execution of the exercise, you should not make a raise of hands above your head. Exercise can be performed both sitting and standing. Before training, try to remember a number of nuances that will make it even more efficient and safe:
- When lifting dumbbells through the parties do not use too big weight - here the greatest role is played proper technique. If you take too large dumbbellsThe load will move onto the back, and the exercise will become ineffective to pump a delton.
- Hands need to be lifted to the parallels of the shoulder with the floor, not higher. Delta muscles stop working when you raise your hands above, since at this moment the load falls on the trapeze.
- Do not help yourself with a case. If you feel that you start swing, it means that the weight is too big. The case must be toughly fixed, and the movement is carried out only due to the rise of the hands.
- Do not bend your hands in the elbows too much, it also greatly leads the load from the shoulder muscles.
- Hands should climb through the parties, no need to bring them forward; elbows should be back, and not down.
Rifle the dumbbells through the parties is one of the most effective exercise For pumping deltoid muscles, especially the average beam. For the full development of the muscles, the shoulder should alternate this exercise with others, for example, the press of dumbbells standing, the press of Arnold, the hurry of the barbell because of the head and so on. This will make it possible to achieve symmetricality and equal degree of study of all deck beams.
For training of deltoid muscles there are many exercises. Breeding dumbbells standing or wiring is one of them. Technically, this is a simple move, but often do it wrong. As a result, the person not only does not get desired resultBut may also injure the shoulder.
Work muscle
AT this exercise Shoulder muscles work isolated. The main load falls on medium or lateral bundles of delptoids. Delta is small in size, they are easily injured. Therefore, weights when performing exercises, it is important to pick up gently, without any extra hoodiness. The correctness of the movement is also a prerequisite.
If you make dumbbell breeding standing or sitting with violation of technology, then load the non-target muscles and increase the risk of supervisors and stretching.
Vulnerability shoulder
Who at least once in his life injured the deltoid muscle, knows why it can happen. And there are cases when a person laughed quite well, smoothly approached the working weight (for example, in the bench lying). And during one of the repetitions felt pain.
Deltoids are not very successful. When driving, the tendon rubs the bone, gradually erase its surface. This leads to inflammation of their shells. Oversights occur due to improper technology, poor heating and other disorders. But inflammation is due to such features shoulders.
Breeding dumbbells standing is also a relatively traumatic element of working with shoulders. Therefore, the technique is placed at the head of the corner.
Another reason for the fact that it is delodides most often traumatized - these are their overload.
When classes in the hall, the delta work during all the rods and dumbbells, breeding under all angles. Therefore, when you swing your breasts - your shoulders work. You swing triceps base - they work. You are squeezed on the bars or tighten - and then the shoulders turn on. In the first case, of course, more. When tightening the rear bundle of delptoids is involved. In any case, the breeding of hands on such days is not the best idea.
Training rules Delta
To make the shoulders last longer and better, you need to stick to certain recommendations when you breeding hands with dumbbells standing (sitting better not to do, since the legs in this position will interfere with the right dumbbells):
- Dose the load. If today you have been pressing lying, wiring and other presss, you can not train the front and medium bundle of delptoids.
- If today you did the exercises on the back, then the rear deltoids were loaded. Training the front and medium beam, if you want to make deltoid muscles on this day.
Most the best way Training shoulders is the day of the legs. This day work purely legs, and on the shoulders you can give a comprehensive load, starting from the press sitting, and ending with the dumbbells standing.
Technique of dilution
First, remember that the lifting of dumbbells through the parties (wiring) is aimed at strengthening and training a side (medium) bunch of delptoids. If you do this exercise is incorrect, the load goes to the front beam. And if it is completely wrong - both on the rear (it is necessary to try to do this).
With incorrect execution, dumbbell breeding to the side stands redistributes the load on top Trapezoid muscles, which is not good. Breeding dumbbells to the parties - isolated exercise For the side beam Delta, and nothing else.
Before training, you need to warm my shoulder joints thoroughly.
Exercise technique looks like this:
- Choose a place in front of the mirror, you will need to face it. Take a small weight - 3-4 kg. Now we will learn to make Mahi dumbbells standing correctly. By the way, the correct name of the exercise is to breed dumbbells through the side standing, but it is often called both layouts and mahams and many as more.
- Roll into the shoulders, put your feet on the width of the pelvis. Look right in your face in the mirror. Slightly bend your hands in the elbows (the angle remains unchanged throughout the exercise) and lower them on the sides of the case. Brushes will come out a little further, as your elbows are bent.
- Dumbbells need to be taken so that the palms are turned to the body. This is the initial position.
- Now attention: the lead is starting so that the elbows are turned back and up. Hands raise up parallels with floor. Some call this exercise "luxury", because the movement looks like pouring water from jugs. If the elbows are not looking up, you will not unfold your hands so that water flows out of the jugs. Imagine that dumbbells are jugs.
- Hold in this position for 1-2 seconds and lower your arms back.
Repeat the lead with a slight weight of 10-15 times for workout. Further work with the desired weights.
We make handwriting without jerks, exclusively with delotoids, without changing the angles of bending in the elbow. Starting when your hands come out on the line parallel to the floor.
Use of one dumbbell
Mahi dumbbells on the side standing can be done with one dumbbell. When the second is busy, or in the hall only one dumbbell with such weight, the option with one hand will help you very much. We recommend to keep the second hand for some kind of support to eliminate the extra fluctuations of the body.
Side lifts of dumbbells with one hand as well as breeding, it is more convenient to do standing, not sitting.
Features Exercise
Below is a number of moments to pay attention to, including the exercise in your training program:
- The lifting of dumbbells on the parties (wiring) is done with exactly individually selected weighing. If the weight is small - do not get the effect. If a big one is injured by the technique - you will bend your hands at the elbow even more to alleviate the exercise.
- If you raise your hands with dumbbells higher than parallel to the floor, work turns on trapezoid muscles. Do so if you have a trapezium training plans.
- If you make mugs with hands with lowered elbows, the load will be distributed between the front and medium bunches of delptoids. As a result, you do not pump any nor the second.
- If you make mahi hands with tricks, for example, with sweating, it will not be a sense too. Faster damage the tendon.
- Hands are lifted on exhalation, and in the initial position, returning to inhale.
- On the last repeat can be delayed at the top point for 5-10 seconds. It will strengthen your shoulders.
- To control the exercise technique, make one approach, standing sideways to the mirror. Please note that you do not slouch. Like the loaf correctly.
- For greater efficiency, you should not relax muscles at the bottom point and lower the dumbbells on the hips. Keep them at some distance so that the deltoids do not resist during the exercise.
- During the inspiration of the suspension of the brushes. Hands fixed. Operate only shoulders. Brushes are slightly lower than elbows. This position will allow you to "pour water from jugs" at the top point.
Basic mistakes
As soon as people do not make mugs up and down! Sometimes it looks very ridiculous and funny.
Often newcomers make breeding hands, lowering the elbows down, not understanding that they are swing at all.
Dumbbells standing with straight hands is also a serious mistake. Elbow with such a technique is subjected to extra voltage. Do not do so. In this position it is difficult to control the correctness of the shoulder movement.
Lifting dumbbells through the sides with a lot of weight - frequent phenomenon in any gym. Newbies want to show themselves from the best side, as a result of which they violate the technique and make only worse.
Therefore, if you feel that something goes wrong and breeding hands turns into strange television management, in which you feel anything, except Delta, do not hesitate to apply for advice to the coach or more experienced comrade. You've come to the hall for strength and health, and not to become like a small chicken that wants to take off and wave the wings.
Exercise lifting dumbbells through the heads above the head, pumps the average delta, as well as the supervatory muscle and trapezium. Gives the width and clearness of the shapes of the shoulder. Forming exercise.
Lifting dumbbells through the heads above the head Animals beats through the middle beams of the deltoid muscle, the development of which visually expands and raises his shoulders. This exercise effectively distinguishes the average delta, against the background of other beams of the deltoid muscle, trapezium and triceps. In addition, the lifting of dumbbells through the parties improve the mobility of the shoulder joint and strengthen shoulder girdle generally.
Be sure to include this exercise in the strength training program, if you are engaged in volleyball, tennis, swimming or martial arts.
Lifting dumbbells through the parties - Exercises on the shoulders (delta) 1. Put your feet on your shoulder width and straighten the body. In the original position, the hands are slightly bent and fixed in the elbows to the end of the set, the dumbbells almost touch the hips (palms look at the side surface of the hip).
2. Take a breath and, delaying breathing, lift your hands through the sides (strictly in the plane of the body) above your head.
3. When passing the shoulder-level dumbbells, the hands are slightly unfolded in the shoulder joint and at the top point of the palm are directed forward. However, if you are inconvenient to continue movement, when the hands became parallel to the floor and dumbbells are "stuck", turn your hands stronger - palms up. In this case, at the top point of the palm, they look at each other.
4. Do not relax the lower back and fix the direct position of the body to the end of the set.
5. Lunch hands down smoothly, on exhale, controlling dumbbells at every point of movement. Do not bend your hands in your elbows!
6. Perform an exercise at a moderate pace. The only exception is the bottom point, it is allowed to easily accelerate here to move dumbbells from the place and start lifting.
Lifting dumbbells through the sides - muscles 1. Most athletes ignore this exercise, replacing it with lifts through the side to the shoulder level (dumbbelling). This is a mistake, constantly working out an amplitude exercise, you overload shoulder joint, Provocive the development of its turning content and besides, never cut the delta to the maximum.
2. The purpose of the exercise is the Middle Delta. They begin to play the first violin as soon as the angle between the hand and the torso is 30 degrees, and reach the peak of the muscular cut at the time when the hand is 45 degrees above the horizontal.
3. Use only such a working weight that will allow the exercise technically correctly and in full amplitude. Keep in mind: Heavy dumbbells will force you to bend your hands in the elbows and / or reduce the amplitude of the movement, which significantly reduces the load on the delta.
4. Hold your breath at the time of lifting dumbbells. Exhale ahead of time will lead to the relaxation of the muscles of the back, and it will be difficult for you to complete the lifting of the dumbbells, keeping your back smooth.
5. This exercise can be performed in a crossover, fixing the handle to the cables passing through its lower blocks. However, this option is less effective, since after passing the shoulder-level handles, the load on the delta weakens.
- Keep the case smoothly and save the back strain.
- Slightly bend hands.
- The rise is carried out strictly up (not back).
- Lift dumbbells to the shoulder level (or slightly higher).
- Lower the dumbbells at the starting position.
- All movements must be performed at the expense of deltoid muscles, do not help yourself with the rocking of the body.
Lifting dumbbells through parties: integrated muscles
- Deltaidoid
Lifting dumbbells through parties: exercise description
The exercise refers to isolated, as selectively acts on the middle bugs of the Delta. It is these muscles that are responsible for the visual width of the shoulders, therefore, make a figure of sports and athletic.
Before starting to perform the exercise, a small warm-up is desirable - just performing movements imitating the rise of hands through the parties, after which it takes to work with burdening.
It is important to choose the right weight of the dumbbells: too heavy projectile will not allow the exercise technically correctly. The amplitude of movements decreases, while the load on the delta decreases. Moreover, large weights Forcing more flexing elbows, which again leads to a decrease in amplitude.
Dumbbells hold on slightly bent hands, hand brushes turned inside. The lifting of dumbbells through the parties occurs on the breath, on the exhalation, the projectile returns to its original position.
Dumbbells rises exclusively with the effort of deltoid muscles. The upper point of the lift is at the shoulder level, or slightly higher. It is here that there is a peak of muscular cut. After a small pause, the hands are smoothly returned to its original position. The next repetition is performed without stopping.
The number of repetitions from 10 to 12 times at 3-4 sets.
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