The best way to train the deltoids, Or the shoulder muscles, is to do esercizi which include the lifting weights and dumbbells.
One of the most suitable to develop this muscle band is the one called Reverse crosses. Apparently quite simple, if done with carelessness can in reality induce to make some mistakes, especially posture, which invalidate the benefits.
Inverse crosses: how it works
- Stand with your legs hip-width apart and hold a dumbbell in each hand.
- Bend your torso forward while keeping your hip steady and bend your legs slightly so that your arms are perpendicular to the ground.
- Keep your back flat.
- Exhale and raise your arms to the side, with your hands facing down, squeezing your shoulder blades as you move.
- Breathe in and lower your arms, returning to the starting position.
- Perform 2 to 3 sets of 8 to 12 repetitions.
Scegliere not excessive weight dumbbells and commensurate with your level of training, and then increase it over time.
Inverse crosses: mistakes not to make
Given the validity of this exercise in the development of the deltoid muscles, they are there are several mistakes that are often made carrying it out.
So here are the most common and how to correct them.
Hunch your shoulders
Il posterior deltoid is a small muscle, difficult to sculpt. When you first approach the inverse crosses exercise, the the greatest risk is that of hunching and shrugging the shoulders too much towards the ears while lifting the dumbbells.
This is a fairly common but equally insidious mistake. In fact, raising the shoulders excessively it can cause neck pain both during and after training. With the passage of time, then, too shoulder it might start to hurt.
How to remedy it: be sure to pull your shoulder blades down and back as you raise your arms, thus avoiding bringing your shoulders to your ears. A good way to keep the situation under control and immediately correct yourself in the event of a mistake is to position yourself in front of a mirror while performing. Alternatively, you can film yourself and watch yourself later.
Round the lower back
Whereas exercise Reverse crosses are performed by bending forward, Another error typical is that of arch the lower back, especially towards the end of the movement.
In reverse, you should be able to keep it stretched out, putting strength on the hip so as not to compromise posture. Otherwise it is very likely that, as time goes by and the use of heavier dumbbells, you will start to experience back pain.
How to remedy it: if it is difficult for you to keep your back straight while standing, you can perform this exercise while sitting and keeping your center of gravity on your hip. This makes it easier for you to keep your spine relatively neutral as you lower your chest and actively engage your abs and glutes during exercise.
Extend your wrists too much
As you lift the dumbbells, it can come naturally to bend your wrist and extend it too far towards the ceiling. Although it may seem like a correct movement it is not so because it can create excessive tension on the joints and cause pain or stiffness in the wrist during and after training. Also, if you stretch the movement too much, your hamstrings don't work as hard as they should.
How to remedy it: keep the wrists in a neutral position, with the palms facing down. Focus on squeezing your shoulder blades to lift the weights, rather than reaching back with your hands.
Bend or lock the elbows
Elbow position is the key to getting many of the muscle building benefits this exercise has to offer. While lifting the dumbbells, you should guide the movement with your elbows to activate the posterior deltoid, but without locking or bending your arms too much.
In fact, it can strain the elbow joint or putting too much strain on the biceps, making the exercise much less effective.
How to remedy it: focus on maintaining a slight bend in the elbow, but not too much. Indicatively, this should be about 10-15 degrees away from the starting rest position.
Lift weights too quickly
To get the most benefit from muscle strengthening exercises, the muscles must make a progressive effort. However, when weights are lifted too quickly, momentum necessary to do so risks taking over. If this happens, the muscles are not working properly and the benefits are less.
In fact, the longer the posterior delts are held contracted, the more they grow.
How to remedy it: do the repetitions in a slow and controlled manner, stop at the beginning of the movement and slowly lower the weights. If this fails, use lighter weight dumbbells.
After the session it is good to follow the post workout recovery program.
