Lesson lateral raises are one of the most useful exercises for workers, in private lateral deltoidthe area that contributes more than a large visual part of the body. Since the entire assembly is simple, small details such as the angle of the fasteners, the load and the control of the influence greatly influence the result.
Contrairement à d’autres d’épaule plus globaux, como le military developmentlesson lateral raises your concentration on your precise gesture: Load the body grips to activate the middle deltoid. This is also the case with hypertrophy routines and training aimed at improving aesthetics and stability.
In this guide, our examinons lateral raise techniquethe muscles requested, the differences between the fairness of the stops and the results, the reviews and comments of the combinator and the results front raises and lesson posterior raises.
What muscles work for lateral raises?
Lesson lateral raises It is mainly the deltoid, but all its parts do not work in the same way.
- Lateral deltoids: He is the main actor. It is possible to be responsible for the survival of the country and is essential for long-term growth and districts.
- Anterior deltoid: participate in secondary manière, surtout si les bras Avanzant trop lors de la montée.
- Posterior deltoid: They intervene in the course of the classic lateral raise, but the activation of the torso is also tiltable and the variants are specifically designed to be performed.
- Upper trapezius: aide dans la final phase of the movement, bien qu’il ne doive pas dominer l’exercice. If you’re worried about the current situation, chances are you’ll still be wearing your epaulets.
- Coiffe des rotators: Stabilize the mounting and lowering joint.
C’est pourquoi, parmi les lateral deltoid exercisesThe side raises of the options are also straightforward and make it easy to integrate the routine import.
Lateral raise technique: comment on correct correction
The technique is more important than the pods. This is an exercise that uses a lot of pressure to ensure balance, and the trapezius need additional control and work than de l’épaule.
- Starting position: Placez-vous debout, les pieds à la width des hanches et le torse stable.
- Price: Keep the haltères avec les bras le long du corps. Gardez les poignets fermes, sans trop les plier.
- Codes: Pay attention to the flexion of the coudes. Ne blockz pas complètement les bras.
- Montee: Elevez les bras sur les côtés jusqu’à environ la hauthor des épaules.
- Path: Avoid wearing the haltères trop vers l’avant. The movement is lateral, with a natural inclination.
- Descent: descendez de manière contrôlée, sans laissez-faire tomber le poids.
A good start is made on the lateral part of the paule, but only when the area is lombaire. If you are concerned about your liver, loading is likely to occur.
Common errors in lateral raises
Lateral raises are designed to be efficient, but also easier to implement.
- Poid trop user: c’est l’erreur la plus courante. If you take care of the weightlifting balancer, the lateral deltoid is important for your child.
- Monter les épaules versus les oreilles: This causes the upper trapezius to dominate the movement.
- Elever trop les bras: It is not necessary to be careful with the installation of the paula. In many cases, this simply increases useless tension.
- Troplier les coudes: If you choose to wear your bras, you can change them and the stimuli.
- Descend without control: the descent phase travaille too. If you let the weights lie down, you lose muscle tension.
- Faire des répétitions trop rapides : The object is not the only way to correct the poids, but also to maintain deltoid tension.
The corrective measures signal is taken to ensure that the lateral area of the paule is followed by a charge to review at all times.
Lateral raises with haltères
Lesson lateral raises with halteres They are the most popular variant. The methods used for applique are not necessary for preparation and perfect preparation for the application process.
There is a great option for training at home, especially if you are willing to exercise it for Paula. For this type of work, home and professional halters Allows you to adjust the level load and progress petit à petit without losing the technique.
The main point is to understand and understand the tension level. With the haltères, the exercise is more difficult and more comfortable than before the debut. That is why it is important to control balance and transform gesture and balance.
Side raises a la poulie
Lesson lateral raises a la poulie Of course, there is one important difference: the tension is also constant throughout the movement. This allows you to keep the lateral deltoid active from the beginning to the end of the movement.
Pour les réaliser, vous pour utiliser des poulies for the cable variant or a poulie basse station. Placez-vous de côté par rapport à la poulie, saisissez la poignée avec la main la plus éloignée et elevez le bras de manière contrôlée.
This is a great souvenir that you can enjoy while you enjoy your relationship with your deltoid laterally, during your journey with your resistance and continue. It also allows me to adjust my working angle according to your mobility.
Front and back raises
If the article focuses on the side elevations, it is worth differentiating between the different main variants.
Lesson front raises Works mainly on the anterior deltoid. Else are useful to reinforce the front part of the épaule, although in numerous routines this area is soit suffisamment sollicitée with the presses, the pumps and the poussée exercises.
Lesson posterior raises cible the posterior deltoid and the superior two. There are many interesting factors to compensate for poussée training, improve posture and strengthen the stability of the paule.
A balanced routine shouldn’t just focus on the front. The combination of lateral and posterior raises can be used as a strategic guide for complete construction and stability.
A routine just like the other requires concentration on the uniqueness of the front. Combine the lateral and posterior raises as a reminder of the great strategy for developing fuller, squarer shoulder pads.
Lateral raises to the machine
The side side picking machine Continue lateral deltoid work along a more oriented and stable path. This is an interesting option for using the scale and controlling the technique or work method with additional safety.
It is only necessary to replace the stops for this purpose, but it is also necessary to use the hypertrophied routines to ensure minimal isolation of the paula and maintain a constant execution after the repetition.
Series and essays of recommendations.
| Lateral raises are generally based on modern loads and long repetitions. It is just an exercise to eliminate maximum charges. | Sets and repetitions | Recommendation |
|---|---|---|
| Technique | 2-3 sets of 12-15 repetitions | Use the tools and control the movement. |
| Hypertrophy | 3-4 sets of 10-15 repetitions | Check the tension in the lateral deltoid without momentum. |
| Final journey of épaules | 2-3 sets of 15-20 repetitions | Ideal for session purposes with a moderate load. |
For the party of the people, a beach of 10 to 15 repetitions The features are great. If the technique rests correctly, you can also increase the load and add control over the descent.
Comment on the integration in your épaules routine
The subsequent developments are comprehensive after the main exercises such as the military development or the development with halts. They are also used specifically during body routines and daily shoulder pad routines.
If the object is large and large, you can measure volume 2 or 3 during the course of a volume mode. If you are worried about embarrassment and tension in your body, you are responsible for the load and technique.
The importance of the lesson is important. lateral raises It is not necessary to use the tools to achieve efficiency. In addition to good execution, load control and constant progression, it is necessary to perform exercises with additional tools for the development of shoulder pads and strength, balance and aesthetics.
