< strong>ShoulderRecommended training actions: DumbbellElastic Band Front Raise
Front raise is one of the essential movements in shoulder training! It can very well exercise the anterior deltoid muscles of our shoulders (shoulder flexors), upper chest and trapezius muscles
Usually, we use dumbbells when doing front raises Fire barbells, and today I will introduce you to using elastic bands and dumbbells to perform lateral raises!
Benefits of adding elastic bands:
1. The resistance provided by the elastic band is actually a variable resistance training method
This is a method that allows the human body to produce different changes at different angles when we perform movements. Resistance,
provides an ascending resistance (Acending Resistance) throughout the entire range of motion, providing a bonus effect on the muscles. As your muscles contract and exert force, the band stretches longer, increasing resistance even more.
Elastic bands allow you to increase your mechanical advantage by reducing the load on your weakest joints and increasing the load on your strongest joints. Using this method of training has been shown to increase strength output
2. The elastic band will also challenge your eccentric control!
Many people are enteringDuring front-lift training, they are free-falling (eccentric descent stage), which will cause them to lose more than 50% of their muscle-building efficiency! Using elastic bands can help you improve this!
The unique resistance of the elastic band will produce a greater "eccentric speed", which forces you to use greater force to lower your body slowly and steadily. Strengthen your eccentric phase!
3. Resistance BandsAnother advantage of lateral raises is the ability to perform them quickly without losing shoulder stability at the top of the movement. Lift training. The tension of the elastic band helps you slow down and absorb the momentum!
How?
1. Choose an elastic band with medium to low resistance, and then fix the elastic band to the body Behind, grab the elastic band and dumbbells aligned on both sides!
2. The essentials of the action are the same as the traditional front raise. Start your shoulders and lift the dumbbell forward to shoulder height, stay for one second and then slowly lower it.
Bend your elbow slightly during the process , hold the dumbbells tightly, and control the resistance to about 10 times!
Technique: During the upward lifting phase you need to increase the speed of movement: lift quickly against the resistance! During the eccentric phase, you need to control the downward rhythm of the resistance and play back as slowly as possible! Go against the resistance!