(Focuses on the targeted muscle)
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Introduction
The dumbbell side lateral is a great exercise for working the medial deltoid. This is the muscle located on the side of the shoulder. This exercise can be done with or without weights. When doing it with weights, use a weight that you can do 12-15 repetitions with.
When doing this exercise, you want to make sure you keep your shoulder blades pulled down and together. You also want to keep your elbow slightly bent. Lift the weight up and to the side until your arm is parallel to the floor. Pause for a second and then slowly lower the weight back down.
The exercise is divided into parts which are explained in the points .
Part 1 : The Art of the lift - Proper Form for peak Performance
Explanation :To do side lateral follow the points
Preparation is Key:
Grab Your Weapons of Choice: Select dumbbells that challenge you for 12-15 repetitions. Ego lifting with weights that hinder proper form is counterproductive.
Posture Makes Perfect: Stand tall with a slight core engagement to maintain a neutral spine. Imagine pushing the ground away with your feet for added stability.
Shoulder Blade Symphony: Retract (pull down) and depress (push together) your shoulder blades to create a stable base for the movement. This prevents unwanted shrugging and keeps the focus on the deltoids.
The Liftoff:
Arms by Your Side: Let the dumbbells hang naturally at your sides with palms facing inwards. Maintain a slight bend in the elbows throughout the exercise.
Initiate the Lift: Raise your arms laterally, lifting the dumbbells until they are parallel to the floor. Imagine forming a capital "T" with your body. Focus on initiating the movement with your elbows, not your biceps.
Controlled Ascent: Lift the weights slowly and deliberately, feeling the tension build in your medial deltoids. Avoid using momentum or swinging the dumbbells.
Peak Performance: Hold the top position for a second, squeezing your deltoids for maximum contraction. Savor this peak moment of muscular engagement.
The Descent:
Controlled Release: Slowly lower the dumbbells back down to the starting position, maintaining the same controlled tempo as the lift.
Feel the Burn: Focus on feeling the deltoids working throughout the entire range of motion, both during the lift and the lower.
Repeat and Conquer: Complete the desired number of repetitions, maintaining proper form throughout each set.
Part 2 Common culprits - mistakes to side step
- Don't Run in Place: Of course, if you don't have a weight, you are not supposed to be running in place. Doing this could be detrimental for the work speed of your knee and injury it. Keep running and running until you are able to do 6 seconds without once moving.
- Don't Pull with the Torso: when you push off, you want to keep the force of the push coming from your middle. By doing so, you prevent the force of your body from pulling on your knee. Therefore, you can avoid pulling in problems.
Don't Cross Your Leg: When you cross your leg, you risk being hard on it and injuries from impact.
The side lateral raise is a classic exercise for targeting the shoulder muscles. But how do you make it even more effective? By using dumbbells, that's how!
Conclusion The take away
This exercise is an effective side movement focuses on strengthening the shoulders and is designated to isolated lateral head of the Deltoid muscle .
The only things you are competing with are other people performing a dumbbell side lateral, or other people doing the exact same exercise.
So do whatever you can to keep your attention on the competitor next to you and not on how inefficient your technique is compared to theirs.
The lunge is a great starting stretch for low to moderate intensity cardio. There have been many studies which have proven this.
In fact, the lunge contains 93% of the total asymmetrical body movement for full body exercise.
So coming up with a game plan is the first key step. Make sure to fine tune, set realistic goals, designate a quit date etc.
During the race, you should also try to read and avoid the obstacles.
You can also utilize navigation is required to reduce the chance of getting mistakes.
Generally you would use navigational aids like flags, golf tees standing perpendicular to the path, and…....to see if you can hit the flagpole or the closest obstacles as you run.
Thank you
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