Mahi dumbbells in hand while standing or sitting

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If you want to pump up the large and broad shoulders, you can not do without such a classic exercises like: mahi dumbbells in hand . This exercise develops the perfect medium beam deltas, which is responsible for shoulder width (that catches the eye and emphasizes your athletic body shape).

 

 

Mahi dumbbells in hand, standing or sitting – it is a basic exercise that is designed to study the middle deltoid muscle. It also includes the work of the trapezoid and the supraspinatus (muscle is triangular in shape, is located on the blade).

 

Proper exercise technique “Mahi dumbbells in hand standing”:

I recall that one of the shoulders of the weakest parts of the body. The shoulder joint is a very complex structure, since there are many different ligaments and joints. Therefore, in order not to get hurt, it is necessary to do a good warm-up and warm up your shoulders.

 

  1. Pick up a dumbbell.
  2. Stretch the shoulders, back straight, body slightly leaning forward.
  3. Take a deep breath through your nose, tighten your deltoids and smoothly dissolve hands with dumbbells in hand (with the hands should be slightly bent at the elbows).
  4. Raise your hands for as long until they are parallel to the floor (above is not necessary, as the work will turn trapezoid).
  5. Lower the dumbbells slowly, making the exhale through the mouth.
  6. Exercise should be done without sudden jerks or jolts.
  7. Make a scheduled number of reps.
  8. Relax 1 – 2 minutes and proceed to the next approach.

 

 

Proper exercise technique “Mahi dumbbells in hand while sitting”:

Technique swings dumbbell sitting virtually identical to the standing dumbbell swings, and for the exception that in this position is eliminated through the back and legs (cheating), allowing you to better accentuate the burden on the deltoid muscle.

 

  1. Sit on the bench, straighten shoulders, keep your back straight.
  2. Take a deep breath through your nose, tighten your deltoids and smoothly plant hands with dumbbells in hand (with the hands should be slightly bent at the elbows).
  3. Raise your hands for as long until they are parallel to the floor (above is not necessary, as the work will turn trapezoid).
  4. Lower the dumbbells slowly, making the exhale through the mouth.
  5. Exercise should be done without sudden jerks or jolts.
  6. Make a scheduled number of reps.
  7. Relax 1 – 2 minutes and proceed to the next approach.

 

 

Tips for the exercise:

  • Do not try to buy the weights (in this important exercise equipment). Pick up the weight so that you could make the scheduled number of times with perfect technique.
  • When performing exercises mahi dumbbells in hand, standing or sitting inside the hand crank (picking up the little finger and thumb down). Imagine that you are holding two cups of water, and each time Mahe expand the brush so that would pour water on the floor.
  • In mahah dumbbells toward your elbows should not falls down, or keep up with the hands. Hand, forearm, elbow and shoulder should always be located in the same plane.
  • Do not raise the arms above shoulder level. If you raise your hands above shoulder line, the work joins the trapezoid.
  • In this exercise, you can resort to cheating in the last repetition, helping to push the dumbbells feet.
  • Mahi dumbbells in hand while sitting will help to focus the burden on the working muscle, except cheating. Similarly, using the bench with the back, spine can be stabilized.

 

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