Lead hands to block simulator standing

Isolating the exercise to separate the study of the bundles of the deltoid muscle, giving them relief, a clear separation from each other. More suitable for athletes with experience, than for beginners.

Working muscles

Deltoid, supraspinatus muscle, trapezius muscle, the serratus front.

Options

Depending on which bundle of deltas do you want to train, you need to stand up or to the side of the simulator, looking through him or back to him, to perform thrust in front of me or in the slope, face to block. Accordingly, in the first case will work the middle bundles and the second front, third back. As the most common exercise let us consider the training medium beam deltas.

Technique

• Go to the simulator side and grab with one hand the handle of the rope. That hand that you are going to train, should be free to rise in the direction of the unit in his plane.
• The back is rounded and bend forward, legs wide and steadily put on the floor. For greater stability with the other hand grasp the base frame of the exerciser. Train the arm a little bend at the elbow, lifting the load for a couple of inches above the stops.
• From the starting position, inhale, pull the handle up, keeping a slight bend in the elbow joint. Pulling it to just above shoulder, exhale, and smoothly, without stopping, lower down.
• Then again, without any delay, do one more repetition. Having tired muscles of one hand, begin to perform the exercise the other. Do 10 to 15 repetitions for each hand.

Do not install the unit too much weight, you are unlikely to make the exercise technically correct.

When movement of an arm, raise it above shoulder level on 10-15 degrees – in this position, the degree of reduction medium beam deltas, the most high, which accordingly improves the quality of training.

In General, the movement of an arm on the simulator resembles a wiring with dumbbells in hand, with the only difference that the block simulator provides a deeper isolated work of a particular bundle of deltas, removing the load with other muscles.

Priority: at the end of the workout, after the muscles of the shoulders thoroughly tired. Before work on the treadmill try to do at least two heavy exercises with free weights.