< strong>Common mistakes in front raise!
The front raise is one of the most common movements in shoulder training! It is a single-joint movement, and the main joint movement is shoulder flexion!
Many people make some mistakes when performing actions! Resulting in low exercise effectiveness! Today I’m going to introduce you to some common front raise mistakes!
1. Shake and borrow power!
This is the most common mistake in training! The only reason for such an error is that the weight used is too heavy!
Using inertia to move upward, it seems that you can lift more weight. But it makes training ineffective. As a result, other muscle groups are involved too much, and the target deltoid muscle is weakened!
Remember: The lateral raise is a single-joint movement and is not suitable for heavy weight training. Choose the appropriate weight to ensure that your target muscles dominate the movement! If you want to use heavy weight, please switch to pressing!
2. Free fall!
Many people only pay attention to the lifting stage of the dumbbell during training, but put it down too fast when falling! This will cause you to lose more than 40% of your exercise efficiency!
The falling phase is also called eccentric contraction. One of the main reasons why many people don’t feel their deltoid muscles is that they don’t control the eccentric contraction!
During the eccentric contraction phase, in order to brake or control the speed of the movement, the muscles will lengthen and generate tension!
The force generated by the eccentric contraction of the muscle is greater than the concentric contraction of the muscle.During the eccentric lengthening phase, the muscles can bear more weight. For muscle training, the stimulation of the muscles will be greater. Therefore, the eccentric lengthening phase of the muscles will cause more damage to the muscles than during concentric contraction.
If Your muscle feeling and control ability are very poor, so you must not ignore eccentric contractions! When lowering the dumbbells, try to slow down and count 54321 silently
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