How many dumbbells can be lifted sideways to achieve results

Dumbbell side lifting is an action that has many functions. I believe some people still understand it. Of course, dumbbell side lifting has a good exercise effect, but dumbbell side lifting also has some specialties. Some people still understand how many dumbbell side lifting groups are the best. So, how many dumbbell side lifting groups can be effective? Let’s take a look!

　　How many dumbbell side lifting groups can be effective

　　The physical constitution of each trainer is different, how many can each group be done The number of side lifts is also completely different. You should act according to your physical condition and within your ability. Generally speaking, healthy trainers can do 8 to 12 side lifts in each group, three sets a day. If you have certain training experience, you can appropriately increase the weight of the dumbbell and the number of training groups, but the premise is to be clear in mind to avoid causing sports damage.

The key points of dumbbell lifts on the side lifts

1. Standing naturally with shoulder-width width and body upright Straighten your chest and back, hold the dumbbell in your hand and place it on both sides of your body to fix your wrists, your arms slightly bend your elbows slightly bend your angular angle, your knees slightly bend, and your core is tightened.

2. Inhale, use the power of your shoulders to drive the upper arm and forearm to slowly lift up to a horizontal position slightly higher. This is the best stimulating middle beam position, the peak contraction is contracted for 1 second, maintain and clearly feel the muscle contraction state, exhale, and give in.

Precautions for lifting dumbbells sideways

1. Do not lift up , otherwise the weight cannot be concentrated on the shoulders.

2. Do not shake the body to avoid inertia affecting efficiency.

3. During the exercise, do not be greedy for weight. Side lifting cannot be performed with large weight!

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