Therefore, in the process of fitness training, we must find the sense of strength of our target muscles in order to make our muscles have better strengthening effect.
For example, we can't feel the stress of the deltoid muscle when we practice shoulder and do dumbbell forward lift and side lift, so we need to learn to find the problem and then find the stress feeling of the deltoid muscle.
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Next, Bian Xiao, I'm going to introduce you to three problems that may occur when doing dumbbell front lift and side lift. I hope it can help you to avoid these three problems and find the deltoid muscle. Sense of force.
First, there is too much room for weight selection.
This is a mistake that many beginners, especially those who care about face, easily make, because if the training is very heavy, it seems that they can show their strength and show their good practice.
In this regard, I want to say that although the selected weight will give us better training effect to a certain extent, if we can't control this heavy weight well, our training effect may be lost.
That is to say, if we use too much training weight when doing dumbbell front lift and side lift, and we can't control this weight well and can't make good use of this weight to complete the action, then our training effect will be very poor.
Therefore, if we want to better find the stress feeling of the deltoid muscle in shoulder training, dumbbell forward lift and side lift, then we must choose a suitable training weight.
The so-called appropriate training weight does not mean particularly large training, nor is it particularly small weight. The choice of weight should make us feel the training load and complete the action better and more easily.
Generally speaking, it is better to choose the weight of 8- 12RM, which is a training weight that we can easily find the feeling of exerting strength.
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Second, the action frequency is too fast and the amplitude is too small.
What we need to know is that when we do a lot of training movements, we should pay attention to it, and we should get up quickly and play slowly when doing movements.
The so-called fast lifting and slow releasing means that we are faster when exerting force in centripetal contraction and slower when accumulating force in centrifugal contraction. For example, when we do a hard pull side lift, the process of the big arm going up is faster, and then the process of going down is slower.
Because, when doing dumbbell side lift, the downward movement of the big arm is the centrifugal contraction of our deltoid muscle. If we do this slowly, our deltoid muscles will feel obvious strength.
Therefore, when we do the front horizontal lift and side horizontal lift of dumbbells, the frequency of action should not be too fast. We should control it, slowly put down the dumbbell and fully feel the force of the deltoid muscle.
Secondly, we can't move too small. Whether the dumbbell is lifted horizontally in front or sideways, it is best to lift the dumbbell parallel to the shoulder.
Third, when doing actions, you don't pay attention.
This is a mistake that many beginners will make. We should focus on the deltoid muscle of the shoulder when doing the front and side flat lifting of dumbbells, so that it can contract and exert its strength more fully.