Introduction
The exercise of lifting with the expander corresponds to an anteversion in the shoulder joint and primarily causes a load on the front shoulder muscles (deltoid muscle). In addition, the large chest muscle is stressed during this exercise.
Muscles that are used in bicep curl
- Delta muscle (M. deltoideus)
- Large pectoral muscle (M. pectoralis major)
to the musculature overview
- Delta muscle
- Arm Flexor
- Arm Extension
- Large Pectoral Muscle
- Straight abdominal muscle
The athlete stands with an upright upper body and holds the already pre-stretched expander on the side of the body in his hand. It is recommended to train the exercise on one side. The expander is attached to the front foot.
In the movement version, the expander is raised to shoulder height in front of the body. The arm should be stretched as much as possible. The upper body should not be moved (do not form a hollow back).
In order to train specifically, the exercise must not be performed jerkily, but must be performed slowly and continuously, especially in the yielding phase. Health sports The entire training of the shoulder muscles does not serve to stabilize the musculoskeletal system, and is therefore not a prerequisite. In order to train specifically, the health sportsman should make sure that all parts of the shoulder are trained.
In order to avoid injuries and dangers, the load during health training is relatively low, but not too low. It is worked in the range of 15 to 20 repetitions, with a low to medium resistance. The pauses between sets are a maximum of one minute.
Fitness The balanced load on the entire shoulder musculature also plays a decisive role in fitness training. However, the resistance is higher than in health training, which limits the number of repetitions to a maximum of 12 to 15. The pause length of approx.
30 to 45 seconds ensures a high training volume in fitness training. Bodybuilding During bodybuilding the intensity is increased to the extent that only between 5 and 8 repetitions are possible. The resistance of the expander is so high that after the last repetition no more repetitions are possible. You can find detailed information on this topic under Bodybuilding Methods.
