An insulating exercise aimed at separately working out the bundles of deltoid muscles, giving them a relief, a clear separation from each other. More suitable for experienced athletes than for beginners.
- 1 What muscles work
- 2 options
- 3 Technique
- 4 Priority
What muscles work
Deltoid, supraspinatus, trapezius, anterior dentate muscles.
Depending on which bunch of deltas you want to train, you need to stand either on the side of the simulator, looking through it, or with your back to it, to perform traction in front of you, or in an inclination, facing the block. Accordingly, in the first case the middle beams will work, in the second - the front beams, in the third - the back. As the most common exercise, let us consider in more detail the training of medium bunches of deltas.
- Go to the side of the simulator and grab the rope handle with one hand. The hand that you are going to train should freely rise in the direction from the block, in its own plane.
- The back is rounded and bent forward, legs are widely and steadily set on the floor. For greater stability with the other hand, grasp the treadmill frame. Bend the trained arm slightly at the elbow, lifting the load a couple of centimeters above the stops.
- From the starting position, taking a breath, pull the handle up, while maintaining a slight bend in the elbow joint. Pulling it to a level just above the shoulder, exhale, and slowly, without stopping, lower it down.
- Then again, without any delay, do another repetition. Having exhausted the muscles of one arm, begin to exercise the other. Do 10 to 15 repetitions for each arm.
Do not place too much load on the block, you are unlikely to be able to do the exercise technically correct.
When retracting the arm, raise it above the shoulder level by 10-15 degrees - in this position, the degree of contraction of the average delta beam is highest, which, accordingly, improves the quality of the workout.
In general, the abduction of the arm on the simulator resembles the wiring with dumbbells to the sides, with the only difference being that the block simulator provides deeper isolated work of a certain bunch of deltas, removing the load from other muscles.
At the end of the workout, after the shoulder muscles are thoroughly tired. Before working on the simulator, try to do at least two heavy exercises with free weight.