Breeding of dumbbells in the slope

This exercise is classified as producing exercise that gives shape and topography of the rear shoulders. In this exercise, the most used muscle such as the rear delts, trapezoid, and angular shoulder muscles.    Breeding technique of dumbbells in the slope of the next. For a start, you should take a dumbbell in both hands by using a neutral grip. That is, the palms of both hands should be directed against each other inside. Tilt the chassis should make the torso was parallel to the floor. You keep your back straight, only slightly prognutoj in the back.    If you have a relatively tight muscles backs of thighs, you can bend your knees. The most important thing is to try to adhere to proper S-shaped spine position. If bending the legs, and exercise too hard, you can use a horizontal bench, putting almost the entire breast so that it turned out to be the edge of the bench so that your position is not to interfere with the breeding of the dumbbells. The legs should be firmly on the floor. When the initial position is taken, the dumbbells hang down straight hands, under the breast. Securely lock the elbows from the very beginning to the very end of your set. You may slightly help you a little sognëte elbows before the beginning of the movement, but do it while driving is not permitted. During exercise, the only movement in the joints in the shoulder joints. All other joints during this still.   To start the movement, should be dramatically stretch the Delta, as well as trapezoid. Starting movement, smoothly move the dumbbells, and try to lift them as high as possible. Make sure that your hands are not assigned either back or forward. All movements are strictly on a vertical plane passing through the shoulder line. The top point is characterized by raised hands above the level of the back. When you reach the maximum lift, exhale and very slowly return the weights to the starting position. After a brief pause, skip to the next repetition. Never skruglâjte your back while performing this exercise. You should always keep your back flat, with only a slight distortion in the lower back. Even the slight rounding of the back in this exercise may result in serious personal injury. For the maximum load on the rear of deltas, raise the dumbbells as high as possible, but do not keep shoulder blades together.    The Middle trapezoid and rhomboid muscles are reduced as much as possible with the blade at the top point of the Regia Marina. So the sighting study these muscles, shoulder blades, on the other hand, you want to keep.

Dumbbell lying liers

Such an exercise as bussing dumbbells on bench is quite simple, but no less effective exercise for the development of the large pectoral muscles. Moreover, the final part of the movement pushes the triceps. Exercise is performed either on an inclined or horizontal on a bench. Consider the second option in more detail. So, the original position. In the beginning, adjust the height of the bench so that your thighs are parallel to the floor of the plane. The back should not be bending too much, as this is likely to lead to more unwanted stress on the lower back. If your bench has no height adjustment, then use coasters under their feet. The width of the bench should not cause embarrassment to the movements of his shoulders.

Taking the starting position, first, sit on the bench, holding the dumbbells in your hands. Lower them on the thighs. Then push back on the bench, lifting the hand holding the dumbbell bent at the elbows. The important point here is that you must ensure that you have are dumbbells overhead. Always keep them only in the plane of the chest. Your leg should be bent at the knees at 90-degree angles in the feet then it is advisable to press the floor. Go to the direct implementation of exercises bussing dumbbells while lying down. Breed hands before reaching the shoulders breathing. Dumbbells, as before, be sure to keep it in the plane of the chest. Any painful or uncomfortable sensations, as a rule, does not arise. Continue to plant your hands with dumbbells and lowered them down until the missing your flexibility. The lowest point is not in a hurry to relax-this can lead to a high risk of injury. After a brief pause, on the same trajectory, gently lift the dumbbells back up. If you exercise, you hold the dumbbells parallel to each other, in this case, partially loaded back and biceps. If the same dumbbells stare at each other with their front ends, in this case, some part of the burden will shift to the deltoids. On this basis, it is considered that the optimal situation would be the location of dumbbells under the Middle angle to each other. This applies both to the highest point, at the beginning of the movement, and the bottom. In such a case, perform the recommended 3-5 approaches, to 10-15 reps each. Bussing dumbbells with hugging will also develop the muscles of the back and shoulder. In this case, the differences in the original position would be that the dumbbells will be watching each other front ends in the top point. Reaching the top, hand movements do not stop, and continued, hands crossed, so you sort of embrace themselves. For uniform load is alternating hand positions with each repetition. That is, once the right hand on top, left, bottom, second time-on the contrary. In such approaches the weight dumbbells preferably reduce, while simultaneously increasing the number of repetitions, twice. And finally, another important recommendation: If you are using a fairly significant weight dumbbells, be sure to use a security blanket.