Raising dumbbells in front of you is one of the most effective exercises for working the deltoid muscles. These muscles cover the shoulder joint like the shoulder pad of armor and consist of three bundles: anterior, middle and posterior. The anterior bundle is responsible for moving the arm forward, and, accordingly, this exercise makes maximum use of this part of the muscle.
Regular lifting will make the deltoids round, clearly defined, and develop their strength and volume. The exercise is very popular among professional athletes, in particular tennis players, wrestlers and athletes.
Effect on muscles
First of all, lifting dumbbells in front of you develops your shoulders, namely the front and middle deltas. The front one pulls the arm up, and the middle one stabilizes its position.
Additionally, the exercise works the following muscles: pectoral, trapezius, inner biceps, serratus. Due to the fact that proper lifting of dumbbells is only possible with tense abs, the exercise also tones the abdominal muscles. Together with them, the muscles of the legs and back perform the role of stabilizers of the torso.
Deltoid muscles.
Dumbbell forward swings are an isolation exercise that develops a specific muscle group. In order to get a harmonious body, you need to combine it with other exercises for the arms and shoulders.
Contraindications
It is believed that there are only two of them:
- Abdominal surgery (rehabilitation takes six months);
- Shoulder injuries
In fact, there are more of them. There is no need to perform swings and lifts in case of spasms of the trapezius muscle, exacerbation of pain due to osteochondrosis or arthrosis. It also makes sense to eliminate assistance exercises if an athlete is having trouble recovering from heavy lifts.
This movement does not need to be included in the plan “instead of” dumbbell and barbell shoulder presses if the goal is to completely unload the joint. If there are problems with recovery, it makes sense for the athlete to choose complete rest for several days, or pressing movements with light rubber, but not swings with weights.
DUMBBELL SWINGS IN FRONT OF YOU
Weight selection and warm-up
Beginner girls can use a weight of 2 kilograms, men - from 4–5. You will determine the optimal weight for yourself after a couple of sessions. Deltas are small muscles, they get tired quickly, and too much weight simply will not allow you to complete the workout.
As for men, gradually, when you perfect the exercise technique, it will be possible to increase the weight to 16–20 kg. Do not increase the load by more than 2 kilograms at a time. Lifting heavy weights requires excellent technique. In this case, a small number of repetitions are performed.
Based on your level of training and the selected weight, you can perform simultaneous or alternate swings. Keep in mind that lifting two heavy dumbbells forward at the same time is extremely difficult and inconvenient. This threatens that the technique of performing the exercise may be disrupted. Focus on your own feelings. Lifting dumbbells one at a time will not reduce the effectiveness of the exercise, but will allow the muscles to take a break from the intense load.
Option with alternate lifting of dumbbells.
When working with weights, it is recommended to do a preliminary warm-up. Particular attention should be paid to the arm muscles. The best preparation is to swing your arms and rotate your shoulder joints. These simple movements will prepare your body for stress and make the exercise safer.
What is harmful to the pancreas
Alcohol Alcohol of any type, variety, origin and strength leads to chronic pancreatitis. The pancreas does not have enzymes that break down alcohol, so its toxic effect on this organ is direct.
Sweet soda with dyes The killer amount of sugar contained in these drinks provokes not only sharp jumps in insulin. Consumption of such drinks in large quantities leads to cholelithiasis, which may be one of the causes of pancreatitis.
Margarine Margarine is pure trans fats, the abundance of which in the diet affects, first of all, the cardiovascular system and pancreas. The product provokes inflammatory processes and is highly oncogenic. Read the labels: 95% of store-bought baked goods and baked goods are made with margarine.
Mayonnaise and sauces based on it High fat content combined with acetic acid and mustard provoke irritation of the gastric mucosa and increased production of digestive enzymes. Which, in turn, leads to inflammation of the pancreas. In addition, various taste improvers, thickeners and preservatives are added to the industrial sauce, which further overload the digestive organs.
Sausages, smoked meats This category includes all semi-finished products, as well as canned meat. The mysterious chemical composition, huge amounts of fat, spices and salt extremely overload the pancreas. We have previously written about the fact that sausages cause cancer.
Almost every feast is a lottery: whether an ambulance will pick you up with an attack of acute pancreatitis or not. Fatty, fried, smoked foods, pickles, dipped in sauce, washed down with alcohol and sweet soda will sooner or later ruin even the healthiest body.
And the movie hero Count Cagliostro said rightly: “He who eats little lives long, for with a knife and fork we dig our own grave.” Be healthy and selective in your food, we hope you will share this useful article with your friends!
Performing the exercise
How to properly lift dumbbells in front of you? To begin, take the correct starting position. Take dumbbells in your hands and place them in front of you at hip level.
There are two types of grip: neutral and palms down. In the first case, the hands are located opposite each other, and in the second they look at the hips, that is, the thumbs are turned towards each other. You can work in any mode and change grips in subsequent approaches. The classic version of the exercise involves an overhand grip.
Doing the exercise.
You should not touch your thighs with your hands. Straighten your back, straighten your shoulders and chest and fix your body in this position. Slightly bend your elbows and tense your muscles. This is the position your body will be in throughout the entire exercise. Now you can perform forward swings.
- As you inhale, raise your arms with dumbbells to chin level. During movement, the arms remain slightly bent at the elbows and do not straighten completely. The movement should be carried out exclusively due to rotation in the shoulder joint.
- Make sure that the movement of the hands is carried out in the vertical plane without horizontal displacement. When lifting dumbbells at the same time, the distance between your hands should be equal to shoulder width. It is forbidden to move or spread your arms to the sides.
- The extreme point of movement is at chin level. Having reached it, hold for a couple of seconds, tighten your deltoids as much as possible and slowly return to the starting position.
- Take a short break (for 1-2 breathing cycles) and repeat.
Work at a moderate pace. Do 10–12 reps. Rest for 1 minute and repeat 1-2 more times.
The benefits of buckwheat porridge
Buckwheat has a set of unique features and beneficial substances. Rich in minerals, it is also an unrivaled source of iron, zinc and selenium . Buckwheat porridge contains a lot of amino acids, especially lysine, threonine and tryptophan. It is these amino acids, in combination with iodine, that release the hormones necessary for healthy metabolism. Without them, metabolism is disrupted and symptoms such as obesity, anxiety, dry skin and depression occur.
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The benefits of buckwheat porridge for the body have long been proven, because, having such a set of useful substances, it is also a tasty and versatile snack for people of any age.
The recipe that we want to share with you combines buckwheat and several other products that are indispensable for the health of the endocrine system.
INGREDIENTS
- 1 tbsp. buckwheat
- 1 tbsp. walnuts
- 1 tbsp. honey
- raisins and dried apricots
COOKING
Grind a glass of buckwheat in a coffee grinder until smooth.
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Pass the walnuts through a meat grinder.
Mix all ingredients thoroughly and place the jar with the mixture in the refrigerator.
Take this mixture 1 tablespoon three times a day before meals. Raisins and dried apricots can be added as desired. They will be especially useful for the prevention of diseases of the cardiovascular system.
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Thanks to this mixture, you will normalize your metabolism and tidy up your figure. In addition, honey in the recipe will help cope with stress and improve your performance.
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Walnuts have powerful anti-inflammatory properties and also reduce the risk of breast cancer.
Be sure to try this recipe and recommend it to your family, because longevity and well-being depend on the condition of the thyroid gland!
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Training Recommendations
The following recommendations will help make the exercise more effective.
- Do not arch your lower back or use inertial force. Control every movement, synchronizing it with your breathing.
- Don't slouch. To do this, control the position of your chest and shoulders. They must be straightened out.
- When moving the dumbbells forward, do not help yourself with your body. Don't tilt your pelvis and shoulders back. If it's too difficult for you, use lighter dumbbells.
- If, in addition to improving your muscle shape, you want to lose weight (women tend to have fat in the shoulder area), pay attention to cardio. Do a 30-minute moderate-intensity workout immediately after strength training.
- Finish your swing by stretching your arm muscles.
Raising dumbbells in front of you while standing is an exercise for the deltoid muscles. It will make your shoulders strong and defined, and also prepare them for other types of stress.
