Lifting through the sides of dumbbells in female training

Most of the girls refer to force 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 slender and fit, give the body a relief. It is strength training is considered the most effective way to create an elastic, strong body. These loads can increase muscle mass, while reducing the amount of fat tissue. In female training plans, the exercise "Lifting through the sides of dumbbells" is used very often and is the main movement for working out the middle delta.

Purpose of the exercise

The goal of power fitness for women is not to build up huge muscles, but figure correction. Lifting through the sides of the 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, so it can be used for all levels - from beginner to advanced.

Basic movements

Training biceps and triceps consists of basic movements: lifts and extensions. Load on a specific muscle group allows you to effectively draw a relief. Supplementing the exercise with burdening, it is possible to increase the number of contracted muscle fibers. Loads to achieve the expected result should be regular. In order to raise hands with dumbbells through the sides have benefited, it is important to choose the right weight. Excessive burden will transfer the load from the deltas to the muscles of the upper back. If the body moves forward during basic movements, then the dumbbells are too heavy. Gradually increase the working weight to a certain maximum.

Equipment

When performing such an element of training, as lifting dumbbells through the sides of standing, you must follow certain rules. The best result for musculature development will be a large number of repetitions. For one approach, up to 20 repetitions are performed. The calculation of the individual scheme depends on the reaction of the muscles.

• Starting position - stand up straight, legs slightly apart.
• Take dumbbells, keeping your hands lowered, palms inward. Elbows slightly bent.
• Then raise your hands so that the elbow is at shoulder level.
• When the dumbbells have reached the level of the shoulders, lower them.

A gross mistake in performing such an exercise, as lifting through the sides of dumbbells, is the inertial rocking of the body. Correct execution is considered, in which the body remains straight.

Tips for Beginners

For maximum quality training, the movements should be thought-out and controlled, repeated at a slow pace. Chest and shoulders should be straightened. If the weight of the dumbbells is heavily bent at the elbow joints, 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 too much reduces the load on the deltas. Breathing should be correct - a chest filled with air when inhaled will support the spine.

An ideal female figure can not be imagined with flabby hands. Do not be afraid to work with weight when doing such exercises as lifting through the sides of the dumbbells. A delightful relief is an important addition 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 fitness fitness, it is strongly recommended to check the health status, consult with specialists.