Dumbbell Dumbbell Breeding

You can’t see the muscles, so you don’t have to swing them ">

Content

  • 1 It is important to know
  • 2 Technique: standing tilted breeding
  • 3 Technical errors
  • 4 Breeding while sitting
  • 5 Choice of working scales

It is important to know

The rear deltoids do not just move their hands behind their backs. They move her up. When breeding, it is important to remember this, and take the forearm exactly back and up, but not to the ears, in order to exclude reaching the weight with the trapezoid.

Split back delta exercises can be set both on the day of the back and on the day of the bench press. Together with the back, it makes sense to swing it, because the diamond-shaped, trapezoid and the widest are already tired, and there are more chances to get an isolated load.

Important: the back delta can also train at the end of the session, as this does not provoke its overload and injuries

Breeding is the last exercise in the plan, before the press. This allows you to achieve a complete study of the muscles and avoid wasting time on those activities that do not lead to results.

Why you don’t need to make the back delta the first exercise "> Technique: standing tilt breeding

Exercise can be done both standing and lying face down on a bench. Often they make a mistake - they advise you to lean 45 degrees to the axis of the spine or to the floor. This leads to the inclusion of stabilizers and rhomboid, rather than deltoids. The slope should be complete - the spine is in a plane parallel to the floor.

The movement itself looks like this:

  1. Light dumbbells are taken, since they need to be pulled by only one small muscle;
  2. A complete tilt is performed as described above;
  3. The athlete bends his arms slightly at the elbows and brings his elbows up, just above the floor plane;
  4. The shoulders are not pulled to the ears, and do not move relative to the neutral position;
  5. At the top, fixation takes place for 3-5 seconds to feel the muscle;
  6. Dumbbells smoothly fall down

This movement requires a good knowledge of muscle anatomy and “body feeling”. Look in the atlas where the back delta is located, and if it does not work during the swing, you should pay attention to the analysis of errors.

Technical errors

Some aspects of the technique contribute to pumping non-target muscle groups and overloading the joints, so they should be avoided:

  • Slight lean forward . This is the reason for the load shifting to the middle deltas and trapezoids. This is how non-target muscles are trained, and it is possible to overload the middle deltas, which already work perfectly in all kinds of bench presses and swings;
  • Hump ​​in the thoracic region . Some trainers erroneously advise arching the thoracic section upwards to remove the load from the widest ones, but this way the press turns on, it is not possible to tilt with the desired amplitude, and swing the dumbbells to the desired height. As a result, the athlete pumps the press in statics and trapezoid, but not the rear deltas;
  • Lack of control of working muscles . This is the most common mistake of those who make the movement for the first time. They try to “wave higher” at the expense of diamond-shaped ones, or simply do not take their weight, which cannot be lifted by the rear deltas;
  • Offset shoulders to ears . This is the classic "trapeze traction" that most fitness beginners perform. It is characteristic of those who work in sedentary work, and has a hyperdevelopment of trapeziums. It is necessary to ensure that the forearms move in the same trajectory. If a person has hypertonicity, and he cannot help but turn on the trapezium, it is recommended that they be slightly stretched before starting the exercises on the back delta;
  • Pull your elbows back . This movement is reminiscent of mixing blades with dumbbells. Many do it, because the rhomboid and latissimus muscles are stronger and pull the load. Deltas simply do not have time to turn on, and a person does not get the effect of training

All errors can be avoided if you perform the exercise slowly, under control and with a small weight. Even if the description says that this “swing” literally “wave” due to inertia is not necessary. Move smoothly, and try not to work due to swinging the body. It is necessary to initially stand so that during the movement there are no rolls from the heel to the toe.

Breeding while sitting

This exercise option is ideal for those who cannot hold the body straight and not swing. It allows you to stabilize the situation, and work more isolated:

  • You need to take light dumbbells so that the palms are facing one another and the vultures are parallel;
  • Sit on the edge of the bench, place your hands along the body;
  • Lean forward with your stomach and chest resting on your hips;
  • Bring your hands to the position "forearm perpendicular to the spine";
  • By reducing the back deltas, perform a swing;
  • Keep elbows up and not back;
  • Lower dumbbell

How many repetitions to do "> The choice of working weights

This exercise is very disliked by beginners in one simple moment. You need to start learning to do it either without weight or with dumbbells of half a kilogram. The purpose of the first training of the back delta is to find it in your body, and learn how to feel its work, and not to raise the maximum possible weight.

Over time, you need to add weights. Sometimes it is advised to add 1-2 kg every week, but this may not be justified for all athletes. It is important here to achieve a burning sensation in a working muscle, and a feeling of “refusal” to 10-12 repetitions, and not just to move using a linear progression and not pay attention to “conventions” such as changing the angle of inclination of the body, and “reaching” the weight with your back.

How often do you need to train the back delta ">

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