Wiring dumbbells standing: technique exercises, tips

Lift the hand in hand breeding gives the maximum load on the deltoid muscle. Their training allows you to visually widen the shoulders and make the figure more athletic. Let's find out how to correctly perform wiring of dumbbells in hand while standing.

What muscles are used during exercise?

The Layout of dumbbells, standing allows you to load the middle and the front of the Delta of the shoulder girdle. To a small extent in this aktiviziruyutsya gear, trapezius muscle, back Delta.

The Efficiency of pumping of the above mentioned zones is increased when performing additional training with a barbell. To fix the result allows the layout of dumbbells standing in the slope.

These classes provide an opportunity to work shoulder belt athletes of both sexes, to rapidly increase muscle mass for beginners. To achieve these goals by varying the weight of the dumbbells.

Women such exercises enable to form a trim figure. However, the fairer sex is not recommended to work with large weight, because overdoing, you can do upper body too bulky, similar to men's.

Equipment exercise

Distributing of hands with dumbbells in hand standing is as follows:

1. Adopted the original position in which the feet are placed shoulder width apart.
2. Captured the dumbbell, then straighten the upper body.
3. Turn Palms to each other. The elbow bend is minimal, which is fixed in a static position. The grip should not change throughout the exercise.
4. Runs a deep breath and slowed breathing. Next is lifting of the hands diluted in hand.
5. Rise the dumbbells up to shoulder level, followed by an exhalation.
6. In conclusion, give up, and accepted a starting position.

The Above sequence of actions is recommended to repeat without jerks and delays. This process should keep a moderate pace. Lifting dumbbells to the level of the shoulder girdle must be performed relying solely on the strained deltoid muscle.

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Layout dumbbells standing in the slope

Of the Presented exercise is not required for the formation of attractive shoulder girdle. Its implementation provides an opportunity to further pump the back beam of the deltoids.

Getting such training, you need to tilt your body forward with the formation of the angle of 90^O. Capturing dumbbells, you should move your hands in front of him. As in the previous case, legs should be slightly bent at the elbow joint. You can then proceed to the lifting of the dumbbells standing in the slope, working to reach the peak of the shoulder girdle.

It is Worth noting that in this exercise, it is rather difficult to achieve tangible results, because the slope a large proportion of the load falls on the muscles of the back. To ease the task and to load the target area, after taking the starting position enough to bury your head in any vertical surface.

Useful tips

There are a number of practical advice, focusing on that, you can improve workout results

1. The Use of dumbbells which have excessive weight will not allow you to work while maintaining a perfect technique. Excessive load will naturally cause the limbs excessively bent in the elbow joints. The indicated error will lead to the violation of the desired range of motion. Therefore, novice athletes are encouraged initially to use light dumbbells.
2. It is recommended that Priority be given to breathing during exercise. Timely the delay is very important, as it allows to keep the balance.
3. Requires Wiring dumbbells, standing voltage and rectification of the body. When performing exercises should be to avoid rocking and deflection of the body from the conditional vertical axis. The entire burden should fall on the shoulder joints. Unused muscles must be left in a fixed, stationary position.
4. The palm of your hand with the dumbbell should be held solely through the parties. Straining the muscles of the chest or the back, the lifter automatically lowers the effectiveness of the training. In this approach to the organization of classes achieving the desired results will take much more time. At the same time failing to observe the correct technique says about the choice too much weight.

In conclusion

Here we have considered the layout of the hands with dumbbells standing in a vertical position and slope of the hull. Finally it is worth noting only that the deltoid muscles of the shoulder girdle are well adapted to the loads. Therefore, to increase the effectiveness of training, you need enough to resort to increasing the weight of dumbbells.