Most girls treat strength training with prejudice, suggesting the result in the form of male broad shoulders, voluminous biceps, loss of femininity. However, practice shows that exercises with weights make the figure slim and fit, give the body a bump. It is strength training that is considered the most effective way to create an elastic, strong body.
Such loads can increase muscle mass, while reducing the amount of adipose tissue. In women's training plans, the exercise “Lifting through the sides of the dumbbells” is used very often and is the main movement for working out the middle delta.
Exercise goal
The goal of strength fitness for women is not building up huge muscles, but body shaping. Lifting through the sides of dumbbells is included in the training for aesthetic purposes. Against the background of broad shoulders, the waist looks narrower. This auxiliary exercise is technically uncomplicated, therefore it can be applied for all levels - from beginner to advanced.
Basic movements
Training biceps and triceps consists of basic movements: lifts and extensions. The load on a particular muscle group allows you to effectively draw the relief. Complementing the exercise with weights, you can increase the number of contracted muscle fibers. Loads to achieve the expected result should be regular. In order for hand lifts with dumbbells across the sides to benefit, it is important to correctly select the weight. Excessive burden will transfer the load from the deltas to the muscles of the upper back. If the body goes forward when performing basic movements, then the dumbbells are too heavy. Working weights should be gradually increased to a certain maximum.
Technics
When performing such an element of training, as lifting dumbbells through the sides while standing, it is necessary to observe some rules. The best result for muscle development will bring a large number of repetitions. In one approach, up to 20 repetitions are performed. The calculation of an individual scheme depends on the reaction of the muscles.
- Starting position - stand straight, legs slightly apart.
- Take the dumbbells, keeping your hands down, palms inward. The elbows are slightly bent.
- Then raise your arms so that your elbow is at shoulder height.
- When the dumbbells have reached shoulder level, lower them.
A gross mistake in performing an exercise such as lifting through the sides of dumbbells is the inertial swing of the body. Correct is considered the performance in which the body remains straight.
Tips for Beginners
For the highest quality workout, movements should be thoughtful and controlled, repeated at a slow pace. The chest and shoulders should be kept straight. If the arms in the elbow joints are strongly bent with an increase in the weight of the dumbbells, then the weight is chosen incorrectly. Keep your back straight and your lower back in a natural curve. Hands should not rise above shoulder level. Lifting through the sides of the dumbbells reduces the load on the deltas too high. Breathing should be right - the chest filled with air when inhaling will support the spine.
An ideal female figure cannot be imagined with flabby hands. Do not be afraid to work with weight when doing exercises such as lifting through the sides of dumbbells. Amazing relief is an important complement to a harmoniously developed body. A competent approach and regular classes will help to make the figure fit and attractive. Before you begin to engage in power fitness, it is strongly recommended to check the state of health, consult with specialists.