This simple training active body areas and promotes stability. It also contributes to alignment without long sessions.
The search for well -being can be done in many ways and one of them is with exercises that optimize time. In this context, force routines stand out as a Key tool to improve posture, strengthen the body and prevent injuries.
These works, in addition to contributing to muscle development, have a direct impact on the quality of life, especially in the maintenance of mobility and stability over time. The strengthening of the back and shoulders, essential areas to sustain an adequate posture, requires specific and technically precise movements.
Lateral elevation with dumbbells is a fundamental exercise that focuses on working the upper body, mainly shoulders, back and chest. It has a lot of versatility due to the possibility of adapting the exercise, either by modifying the position of the body or the way of handling the load according to individual needs.
This approach allows you to work different points of the muscle depending on the degree of desired difficultyas far as it is for different ages. The May Clinic institution emphasizes that the force exercises they use free weights, elastic bands or body weight They are fundamental for Strengthen tendons and bones, maintain bone density and improve posture.
In addition, a study entitled “Electromyographic analysis of the back for several exercises” found that lateral elevations more efficiently activate Middle trapeze muscles, lower and infraespinous trapezoid compared to other movements.
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Another experimental investigation compared lateral elevations with dumbbells and with cables or pulleys used in gyms. The final result was that both are equally troops to promote the hypertrophy of the lateral deltoid, more than one personal choice depends.
The study also argues that the resistance profile of side elevations with cable
How to perform lateral elevations
- The posture must be maintained as well as possible, it is done standing or sitting. Tilt the torso barely forward.
- The arms have to be to the side, without extending completely but flexing the elbows a bit. The weight should be able to handle comfortably, without bothering.
- Firm the buttocks and abdomen, with a straight back, recommended the magazine on health and fitness Men’s Health.
- Raise both arms at the same time until they are parallel to the floor and then lower them. Thus, repeat the movements. The arms must also be minimally inclined forward, about 20 or 30 degrees.
The use of elastic bands in force exercises offers progressive resistance As the band stretches. This distinctive feature allows you to work the muscles specifically in different movement ranges, according to the magazine on health and exercise, vitonic.
When the elastic band is fixed to the ground, the point of maximum tension occurs when reaching the position in which the arm is parallel to the ground. That’s why It is a good way to replace the dumbbells.
To make side flights, you can hold your foot one end and with your hand The other tip is taken to stretch the band up. For more difficulty, it can be made crossed. That is, if you hold with your right foot, you work your left shoulder, and vice versa.
Source: Ambito
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