Friends who are familiar with fitness know that in addition to bodyweight training, if you want to enhance the training effect, you can also use many equipment to perform weight-bearing exercises. The most common one is to use dumbbells to exercise muscles in various parts of the body. Compared with barbells, they are safer and more targeted. They are available in many specifications. choose. Many people don’t know how much is appropriate when doing dumbbell lateral raises. Today, let’s take a look at how many sets of dumbbell lateral raises are appropriate.
How to do dumbbell lateral raises
When we start to do lateral raises, we must first maintain a standing position, hold a dumbbell in each hand, and keep the chest straight. We must also pay attention to keeping the shoulders flat, not shrugging, and the arms can be bent naturally, not completely Straighten. Exhale when exerting force, and lift the two dumbbells at the same time, with the fists facing each other, until they are slightly higher than the shoulders. During the lifting process, the little finger moves upwards, and there is a feeling similar to pouring tea.
How many sets of dumbbell side raises
As for the question of how many sets of dumbbell lateral raises should be performed, each trainer has a different physique and the answer is also different. For beginners, because they are not very clear about their physical condition, it is best not to practice too much rashly. They can do up to three groups a day, with each group doing about 8 to 12 exercises. If you have a certain training foundation, you can increase the amount of training appropriately. In short, you should make adjustments according to your actual situation.
Precautions for dumbbell lateral raises
Many people make common mistakes when doing dumbbell lateral raises. First of all, trainers may habitually use force to swing the dumbbells up. This not only fails to stimulate the shoulder muscles, but also causes sports injuries. Therefore, be sure to pay attention to whether the movements are standard. Do not use dumbbells that are too heavy. If you want to exercise the middle deltoid muscles, a small weight for multiple reps is much more effective than a heavy weight. It can also avoid unnecessary sports injuries. Also be careful not to swing your forearms too high, slightly lower than your elbows.