Dumbbell (standing posture) side lifting - movement explanation

Optimized details: The starting point of the dumbbell.

　　Initial position: When standing, your feet are shoulder-width as you want, tighten your abdominal muscles, straighten your chest, and retract your shoulders backward. Keep your head upright (looking forward in front). On both sides of your body, use a neutral grip method (that is, your hands are naturally drooping, and your palms are facing the outside of your thighs, which is a natural way).

　　Training movement: Lift the dumbbell away from both sides of your body. The trajectory of the dumbbell movement is a wide curve (the arms are basically straight, the elbows are slightly bent, and the arms are slightly curly). Your elbows and hands are in the process of ascending The area of ​​movement is almost in the same (vertical) plane. You need to lift the dumbbell weight to the level above the shoulder and take a little rest and pause when reaching the highest point.

The key points of (Standing Position) Side-level lifting: This exercise is another extremely common shoulder training exercise in addition to upward pushing, isn't it? Of course, if we make a smile, you will feel that this exercise looks a bit like an imported product in the bodybuilding world. Usually, before you lift the dumbbell away from both sides of your body, the position of your dumbbell is placed slightly on your waist. The upper part of the hip (according to the description and illustrations in this article, it is placed in front of the thigh), and the body leans slightly forward with the waist as the axis. Using the training method in this article, you need to place the dumbbell on both sides of your body, but at this time you need to keep the dumbbell away from your hip position about 4-6 inches away from your hip position. The following is the reason for this training mode: When you are doing this training, the initial position of the dumbbell is just in front of the waist and hip, complete the lateral lifting action in the initial stage of this training action, mainly by using the force of the supraspinatus muscle to play a leading role. Then when the weight of the training When gradually lifting to both sides of your body (from the front to both sides of your body), the main stimulating deltoid muscles will bear the burden of weight. Of course, only when the dumbbell drives the amount of motivation (i.e., to switch between the dumbbells (i.e., to switch between the dumbbells (both sides of the body) can the force muscles be switched. If we hold the heavy object at the beginning and slightly leave the sides of the body, you can exert all strength to the deltoid muscles in this process, rather than switch to the deltoid muscles with the help of the rotation of the cuff and shoulder muscles in this process.