Recommended for good shoulder training: Elastic belt dumbbell lift sideways!

Elastic belt dumbbell side lifting!

　　Side lifting is one of the essential movements in shoulder training! It can exercise our shoulder deltoid muscles well

　　Often we use dumbbells when performing side lifting, and today we will introduce you to use elastic belts to perform side lifting!

　　The elastic belt provides resistance is actually a variable resistance training method

　　This is a way for the body to generate different resistances at different angles when we do the movement.

　　The elastic belt side lifting

　　Providing an upward resistance in the entire range of movements (Acending Resistance) provides an additive effect on muscles. When your muscles contract and exert force, the elastic band stretches longer and the resistance increases even more.

　　The elastic band allows you to increase the advantage of mechanics, which is to reduce the load at the weakest joint position and increase the load at the strongest joint position. With this method, training has been recognized as a force that can improve output

　　Variable resistance method is considered a good way to increase muscle strength and power output, and it is also one of the methods to help athletes learn to accelerate.

　　Another advantage of elastic band lifting sideways is: it can perform explosive training without losing shoulder stability at the top of the movement. The tension of the elastic band helps you slow down and absorbs impulse!

How to do it?

　　Select an elastic band, choose medium and low resistance, and then step on the elastic band with your feet, aligning both sides!

　　The key points of the movement are the same as traditional lateral lifting. The deltoid muscle contraction drives the arms to spread upward. During the process, the elbow bends slightly, rotates slightly outwardly (thumb upward), and the height of the arms lift should not be higher than the parallel line of the shoulder!

　　You can add an elastic band on the basis of dumbbells, and the resistance should be controlled at about 10 lower!

　　Work skills:

　　In the centripetal contraction stage, you need to increase the movement speed: quickly lift the resistance! In the centrifugal stage, you need to control the rhythm of resistance downward, and try to replay as slowly as possible! Resist the resistance!

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

Shoulder joint pain during bench press? Correct bench press technology

　　Core hub: 5 training reminders to maintain shoulder health

　　3 tips to prevent shoulder injuries