Speaking of the action of training the middle bundle of deltoid muscle, dumbbell side lift is absolutely indispensable. However, many people made mistakes in this movement. For example, we can always see some friends doing side lifts with great weight, and every movement will make the body shake violently back and forth. There are still many people who have sore trapezius muscles after practicing the middle bundle, and many people have shoulder pain after practicing the side lift.
In this issue, I will talk about some common mistakes when doing dumbbell side lifts. I hope everyone can avoid them effectively!
Error 1: Too much load, too much borrowing.
In fact, there are different opinions about borrowing power. Sometimes we see that some great gods will lend their strength during training, but the great gods have much stronger control over muscles than we do.
There is another sentence that we can't refute: what the Great God did was right, because he was big!
Although some actions can get good results, it is better not to borrow them.
For most fitness enthusiasts, being light but not fake is fundamental.
Excessive side lift weight will cause the body to swing back and forth to borrow money. Lifting too fast and too explosive can't effectively stimulate the middle bundle of deltoid muscle, which will only make trapezius muscle participate too much, which will easily increase the probability of shoulder injury, which is not worth the candle.
Remember not to use explosive force to do side lifts. The correct way is to always use slow force to find feelings. You know, the feeling of exercise is the most important thing in training.
Mistake 2: Turn your palm when lifting horizontally.
In fact, many people will subconsciously flip their hands when doing this action, and several groups of actions are completed unconsciously.
Changing the trajectory in this way will transfer more force to the forearm, biceps brachii and deltoid toe, and the force on deltoid toe will be greatly reduced, which will also increase the training difficulty.
The correct way is to always keep your palm down and don't turn it over during the process.
Mistake 3: The arm is completely straight when lifting sideways.
When we do dumbbell side lifts, if we straighten our arms completely, then your wrists, elbows and shoulders will bear great pressure, resulting in no buffer and muscles can't bear the force. At this time, we are basically practicing your bones.
The correct way is to keep the elbow properly bent, about 150 degrees, and lock this angle unchanged during the action.
If viewed from the side, the arm should always be in front of the body, not in a straight line with the body.
Mistake 4: Raise it as high as possible.
Many people have shoulder pain when doing side lifts. The main reason may be that you lifted it too high.
It's a good intention to make the movement bigger, but when our elbow is higher than our shoulder, the tendon between our humerus and acromion process (a prominent bone above our shoulder joint) will be caught, which will easily lead to tendon inflammation and shoulder pain.
We should keep the highest point of the dumbbell lift flush with or below the shoulder level, because it is the trapezius muscle that participates in the force after it is above the shoulder level, and it is hurting the joint if it is higher.
The correct trajectory of dumbbells should be carried out between 30 degrees and 90 degrees of abduction. Remember not to let the dumbbell touch the body all the time, so as to keep the middle bundle of deltoid muscle in a state of tension and bring better stimulation.
Let's take a look at the correct and complete process of dumbbell side lift:
First, choose dumbbells with appropriate weight (generally within 2kg- 10kg, which can meet the needs of most people), then keep the standing distance slightly narrower than the shoulders, hold your chest straight, hold the dumbbells at your sides with your hands and fix your wrists. Keep the knee joint slightly flexed, tighten the core, make the arm move forward slightly, bend the elbow slightly at a fixed angle (about 150 degrees), then use the shoulder strength to drive the big arm to slowly lift to the same height or slightly lower position as the shoulder, pay attention to feel the tension of the deltoid muscle, and then slowly control the dumbbell to be placed underground, so as not to let the dumbbell touch the body, and then lift the dumbbell in turn.
If you can't feel the power of this action, please turn your attention to your elbow and imagine that your elbow drives your arm. It's a bit like a butterfly machine clamping the chest, but the former is that the elbow is turned outwards and the latter is that the elbow is clamped inwards.
Ok, so much for sharing this issue. If you have any way to know, you can leave me a message at the end of the article or write to me directly.
I'm Pop Dong, and I share my fitness knowledge every day to make you and me more stylish.