Dilutions in the tilt of dumbbells. Variations and techniques of execution

Caring for your appearance is not only the prerogative of professional bodybuilders. Each of us wants to have a beautiful figure and catch the admiring glances of people. To support yourself in the form it is necessary to perform various exercises aimed at the elaboration of various muscle groups. Today it will be about pumping deltoid muscles. An excellent exercise for the realization of this task are dilutions in the tilt of dumbbells.

What is it for?

Usually, when performing exercises, the main load is always distributed between the front muscles. However, forgetting that there are also backs, it would be wrong. This will not only lead to disproportions and distorted appearance, but also will bring a number of inconveniences regarding health - no frame will be created to support the spine. As a result, the front muscles will pull the bones to themselves, distorting their natural position. The result can be the development of scoliosis. What, then, should be done? The answer is simple - to work out the back muscles.

Purpose

The cultivation of hands with dumbbells in the slope, above all, contributes to the development of the upper back and shoulders. The main emphasis is on the rear and middle bunches of deltoid muscles - they are the most lagging behind and require continuous work. Thanks to it, the back and side muscles develop. As a result, more rounded shoulders and a raised back. The class is great for athletes who want to improve their performance in volleyball, basketball, swimming, gymnastics, and crossbow shooting.

Muscular Atlas

As mentioned above, first of all the dilution of dumbbells in the sides in the slope involves the rear and middle deltoid muscles. Singerists, or muscles acting together, are rhomboid and trapezoid, and also a small round and subacute. An additional stabilizer becomes the triceps, as well as the muscles of the medial group and the back of the thigh. The development of these muscles reduces the deltoid injury and strengthens the rotational cuffs.

Variations of execution

There are a lot of possibilities for doing dilution in the tilt of dumbbells. All of them affect the same parts of the muscles and lead to the same result. The choice remains with you. You can do wiring while standing or sitting. And you can modernize the exercise by removing the dumbbells and running it on a special simulator - crossover.

At the same time, each of the variations has its own nuances, which, if not observed, can have various unpleasant consequences: from slowing the process of building up the mass to damaging the tendons and dislocating the shoulder. Therefore, we will consider each technique separately.

Dumbbell incubation standing in slope

Standing position is one of the most popular in this exercise. It is performed according to a certain algorithm of actions.

Step 1. The legs are shoulder width apart. Take dumbbells in such a way that the palms look at each other. This is called neutral grip. Lean forward to face the floor. The legs should be slightly bent at the same time to provide a secure rack. Do not arch your back, keep it straight, slightly bent in the lower back. The arms are perpendicular to the floor and are in a free position. So, you are in the starting position.

Step 2. Inhale. Slowly raise your arms, slightly bent at the elbows, parallel to the floor. As soon as the elbow is above the back, hold in this position, and then exhale slowly lower your arms, returning to its original state.

Step 3. Count to three and repeat the exercise.

Remember that the back should always be flat. Bending it or slouching, you overload the vertebral column, at the risk of injuring it. But the hands, on the contrary, should be slightly bent at the elbows. First, in the forward position you can not raise them sufficiently, secondly, increase the risk of injury, and thirdly, the load will be completely on the other muscles. Work should only shoulder joint, and the rest should remain motionless. Also, make sure that the blades do not close. So, of course, dilutions in the tilt of dumbbells are simplified, but the load is reduced. So, training is wasted.

Dumbbell sitting in slope

Another variation of the exercise is the layout in the sitting position. The essence remains the same. It is necessary to sit comfortably on the bench, just bend slightly forward and act on the specified algorithm. However, there are some nuances here. For example, the effect is achieved more quickly if the edge of the palm is slightly unscrewed in the upward direction. But only the palm, by no means brush or elbow.

Lowering your hands down, do not touch the shins, leaving them a couple of centimeters. By reducing the amplitude, you increase the load on the deltoid muscles. Also do not take too heavy dumbbells. Benefits they will not bring and the speed of the result will not increase, but muscles can overtrain. Then the training will have to be postponed indefinitely until the full recovery.

Cross-breeding in a crossover

This exercise is more suitable for the gym. A special bench is placed next to the crossover, and cables with handles are used instead of dumbbells. Crossing them and performing breeding, you also work through the necessary muscle group. However, the effectiveness of this approach is somewhat reduced, since it will not be possible to raise your hands above your back. Therefore, dilutions in the tilt of dumbbells remain a priority exercise for the development of the shoulder girdle.

Conclusion

Any exercise requires the right technique and skill. Before you expect an incredible result in the near future, it is worth spending more than one day to choose the right position. Only diligence and incredible willpower will lead you to the intended goal.