Interpretation of the correct way to lift dumbbells
Many people like to prepare a pair of dumbbells at home and take them out to practice at any time. The most common action is to push the dumbbell upwards. It is easy for beginners to place the dumbbell too low. Some people even drop the dumbbell to the same level as the shoulder, just like the barbell "resting" on the collarbone when a weightlifter cleans and jerks. In fact, the range of this movement is so large that the forearms are tightly clamped and the elbows are close to the ribs, which puts the shoulder joint in an unstable state. At this time, the load on the shoulder muscles is relatively maximum. If the dumbbell is heavy, it will damage the shoulder. ligaments.
If you carefully observe weightlifters, you will find that their grips are wider, their elbows are spread out and away from the body, and they rely on their legs to exert force while lowering their center of gravity to help their shoulders pass the "difficult stage" smoothly. , which is still different from lifting dumbbells. The safe and effective dumbbell press has a very small range of motion.
The correct movement for lifting dumbbells should be - standing or sitting, with your back straight, holding the dumbbells in both hands, spreading your arms so that your upper arms are parallel to the ground and your forearms are perpendicular to the ground. This is the initial position, which is the same as surrender. The movements are very similar; use your shoulders to push the dumbbells above your head, and the movement trajectory will be an arc. Be careful not to collide with the two dumbbells; stop lifting before the elbows are fully straightened, and switch to slower, controlled movements. The lowering action stops descending when it returns to the initial position. Generally do 3 to 4 groups of 10 to 15 times each.
Both the barbell press and the mechanical press in the dumbbell press can exercise the shoulder muscles more comprehensively; using dumbbells for lateral raises, front raises, and bent lateral raises can exercise the shoulder muscles more independently. The front, middle and back parts. Don't lift dumbbells to exercise your shoulders too frequently. Giving them a longer rest period can achieve better results.