The rear beam of deltas is traditionally considered the most difficult to pump. Most of the exercises for pumping the delta, as a rule, load the front and middle beams, almost without using the rear delta, which can lead to imbalances in shoulder development. Dilution of dumbbells in the slope is actually the only exercise that allows you to work with maximum efficiency on the volume and relief of the “lagging behind” back delta head.
In addition, the regular performance of dilutions in the slope will contribute to progress in such sports as wrestling, volleyball, tennis, swimming, gymnastics, rowing and many others.
Technique perform dilution dumbbell in the slope
Proper exercise technique:
Breeding dumbbells in the slope
1. Become your legs shoulder-width apart and take a dumbbell in each hand with a neutral grip. Lean forward so that the body is almost parallel to the floor. At the same time, bend your legs a little at the knees, keep your back level with a slight deflection in the lower back, and hold dumbbells in your free-hanging arms. This is the starting position.
2. Inhale and gently hold your breath, spread your arms with dumbbells to the sides and as high as possible. When the elbows are above the level of the back, stop and as you exhale smoothly return to the starting position.
3. After a short pause, perform the following repeat.
It is important:
Before lifting the dumbbells, bend your elbows a little, this will reduce the chance of injury, and keep this angle at the elbow joint until the end of the exercise.
Doing the exercise, hold the back straight with a slight deflection in the lower back. By “rounding” your back you risk injuring your spine.
Movement should occur only in the shoulder joint and strictly in the vertical plane passing through both shoulders.
When lifting the dumbbells as high as possible, try not to bring the shoulder blades together, so you will remove some of the load from the back of the deltas and load the trapeze and rhomboid muscles more heavily.
Holding your breath in a heavy lifting phase will allow you to develop a more powerful force.
Breeding dumbbells sitting in the slope. It is carried out sitting on a horizontal bench, so that practically the entire breast extends beyond the edge, and the legs firmly rest on the floor.
Cross-breeding in the crossover.
Working muscles at the dilution of dumbbells in the slope
Shoulders (posterior deltoid head, hypoxia, small circular muscle)