Caring for your appearance is not only the prerogative of professional bodybuilders. Each of us wants to have a beautiful figure and catch the admiring glances of people. To maintain yourself in shape, you need to perform various exercises aimed at working out certain muscle groups. Today we will focus on pumping the deltoid muscles. An excellent exercise for the implementation of the task are breeding in the slope of dumbbells.
What is it for?
Typically, when performing exercises, the main load is always distributed between the front muscles. At the same time, it would be wrong to forget that there are also rear ones.
This will not only lead to imbalances and distorted appearance, but also cause a number of inconveniences regarding health - a framework will not be created to maintain the spine. As a result, the front muscles will stretch the bones towards themselves, distorting their natural position. The result may be the development of scoliosis. What then to do? The answer is simple - work out the back muscles.
Lesson purpose
Breeding arms with dumbbells in an incline, above all, contributes to the development of the upper back and shoulders. The main emphasis is on the back and middle bundles of the deltoid muscles - they are the most lagging and require continuous work. Thanks to them, the posterior and lateral muscles develop. As a result, more rounded shoulders and a raised back. The lesson is great for athletes who want to improve their performance in volleyball, basketball, swimming, gymnastics, as well as crossbow shooting.
Muscle atlas
As mentioned above, first of all, lifting the dumbbells to the sides in the slope involves the hind and middle deltoid muscles. The synergists, or the muscles acting together, are the rhomboid and trapezoid, as well as the small round and infraspinatus. An additional stabilizer is triceps, as well as the muscles of the medial group and the back of the thigh. Exercising these muscles reduces deltoid injuries and strengthens rotational cuffs.
Execution variations
The possibilities of performing breeding in the slope of dumbbells are great. All of them act on the same muscle areas and lead to the same result. The choice is yours. You can do the wiring while standing or sitting. And you can upgrade the exercise by removing the dumbbells and completing it on a special simulator - a crossover.
At the same time, each variation has its own nuances, if not observed, various unpleasant consequences are possible: from slowing down the process of mass building up to damage to tendons and dislocation of the shoulder. Therefore, we consider each technique individually.
Breaking Dumbbell Standing
Standing position is one of the most popular when performing this exercise. It is carried out according to a certain algorithm of actions.
Step 1. Feet shoulder width apart. Take the dumbbells so that the palms are facing each other. This is called neutral grip. Lean forward to be parallel to the floor. In this case, the legs should be slightly bent at the knees to ensure a safe stance. Do not bend your back, keep it straight, slightly bending in the lower back. The hands are perpendicular to the floor and are in a free position. So, you are in the starting position.
Step 2. Inhale. Slowly raise your arms, slightly bent at the elbows, parallel to the floor. As soon as the elbow is above the back, linger in this position, and then exhale slowly lower your hands, returning to its original state.
Step 3. Count to three and repeat the exercise.
Remember that the back should always be flat. By bending it or a stoop, you overload the vertebral section, risking injury to it. But the hands, on the contrary, should be slightly bent at the elbows. Firstly, in the upright position you won’t be able to lift them enough, secondly, increase the risk of injury, and thirdly, the load will be completely different muscles. Only the shoulder joint should work, and the rest should remain motionless. Also make sure that the shoulder blades do not close. So, of course, breeding in the slope of the dumbbells is simplified, but the load is reduced. So, training is wasted.
Breeding dumbbells sitting in an incline
Another variation of the exercise is the wiring in a sitting position. The essence remains the same. You need to sit comfortably on a bench, just bend a little forward and act on the specified algorithm. However, there are some nuances. For example, the effect is achieved faster if the edge of the palm is slightly twisted upward. But only a palm, in no case a brush or elbow.
Putting your hands down, do not touch the legs, leaving a couple of centimeters up to them. By reducing the amplitude, you increase the load on the deltoid muscles. Also, do not take too heavy dumbbells. They will not bring benefits and the speed of the result will not increase, but muscles can overexert. Then the training will have to be postponed indefinitely until full recovery.
Cross breeding in crossover
This exercise is more suitable for the gym. A special bench is placed next to the crossover, and instead of dumbbells, cables with handles are used. Crossing them and performing breeding, you also work out the necessary muscle group. However, the effectiveness of this approach is somewhat reduced, since raising arms above the back will not succeed. Therefore, breeding in the slope of the dumbbells remains a priority exercise for the development of the shoulder girdle.
Conclusion
Any exercise requires the right technique and skill. Before you expect an incredible result in the near future, it is worth spending more than one day to find the right position. Only zeal and incredible willpower will lead you to your intended goal.