Recommended shoulder training movements: Dumbbell elastic band front flat lift

Recommended shoulder training movements: Dumbbell elastic band front flat lift

　　　The front flat lift is one of the essential movements in shoulder training! It can exercise our shoulder (shoulder flexor group) deltoid anterior bundle, upper chest and trapezoidal muscles

　　Usually, when we perform front flat lift, we use dumbbell fire barbells, and today we will introduce you to use elastic bands and dumbbells to carry out side flat lifts!

　　The benefits of adding elastic bands:

　　1. The elastic band provides resistance is actually a variable resistance training method

　　This is a way for the body to generate different resistances as we perform different angles when we do movements,

　　　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, the way 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

　　2. The elastic band will also challenge your centrifugal control!

　　Many people perform front lift training free fall (centrifugal decline stage), which will cause them to lose more than 50% of the muscle training efficiency! Using elastic bands can help you improve this!

　　The resistance of the elastic band will produce a greater "centrifugal speed", which forces you to use greater strength to slow and stable down your body. Strengthen your centrifugal level Section!

　　3. Another advantage of the elastic band lifting side is that it can perform fast lifting training without losing shoulder stability at the top of the movement. The tension of the elastic band helps you slow down and absorb the impact!

　　How to do it?

　　1. Choose an elastic band, choose medium and low resistance, and then fix the elastic band behind the body, aligning the two sides to grasp the elastic band and dumbbell!

　　2. The key points of the movement are the same as traditional front lifting. Start the shoulder and lift the dumbbell upwards to the height of the shoulder, stay for a second and then slowly lower it

　　　The elbow bends slightly, hold the dumbbell tightly, and the resistance is controlled at about 10 degrees!

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