Correct common errors in dumbbell side lifting

Shoulders are very important moving joints in the body. Pulling, lifting, throwing and other movements require the assistance of the shoulder joints to complete. Therefore, to avoid excessive use, or from the perspective of preventing injuries, shoulder training is very important!

In addition, shoulders are also areas that many fitness enthusiasts focus on strengthening. Some people will divide them into front, middle, and rear deltoid muscles, small muscles, and stabilizing muscle groups for training. On the one hand, it can make your arms look more stylish; on the other hand, it can help you avoid them as much as possible. The phenomenon of round shoulders is not generated.

　　However, although the shoulder training is quite diverse, it is limited by the muscles around the shoulders, which is smaller than the muscle groups in other parts, and the feeling is obvious and difficult to grasp, which makes some people unable to practice accurately.

　　And during the shoulder exercise, the "side-level lift" action is the most likely action for everyone to make mistakes! Today we will introduce it to you in terms of side-level lift!

　　Deltoid muscle middle bundle - side-level lift!

　　Position

　　Sitting position: straighten the lower back, straighten the chest, lean forward slightly.

　　　Eelers: slightly bend, fixed angle.

　　Hands: relax and lower the sides of the body, and gently hold the dumbbells.

　　After you are ready, you can lift the dumbbells flat from both sides of the body until they are parallel to the body. When lowering, don't ignore the centrifugal contraction stage and slow down slightly to fight gravity.

　　Usually, when performing the side lifting action, many people will hold the dumbbells very hard, use the power of their arms to lift the dumbbells, forget The key to training shoulders; causing compensation, shrugging shoulders, carrying dumbbells all over the body, etc.

The correct way to exert force should be: treat the distance between the shoulder and the little arm as one, once the angle of the elbow joint is fixed, it will feel like it is sticky. Imagine that you are a culprit, and there is a line on the mid-deltoid muscle that can pull your entire arm. It is indeed driven by shoulders and lift your arm; remember to put it on the mid-deltoid muscle when you are depressed!

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