The best way to train the deltoids, or shoulder muscles, is to do exercises that involve lifting weights and dumbbells.
One of the most suitable for developing this muscle band is the one called inverse crosses. Apparently rather simple, if done with carelessness it can actually lead to make some mistakes, especially posture, which invalidate the benefits.
, with your legs hip-width apart and holding a dumbbell in each hand.Choose dumbbells not too heavy and commensurate with your level of training, and then increase it over time.
deltoid, there are several errors that often occur while carrying out it.
So here are the most common and how to correct them.
Hunch your shoulders
The posterior deltoid is a small muscle that is difficult to sculpt. When you first approach the Reverse Crosses exercise, the greatest risk is to bend and raise your shoulders too much towards your ears while lifting the dumbbells.
This is a fairly common but equally insidious mistake. In fact, raising the shoulders excessively can generate pain in the neck both during training and afterwards. Over time, then, the shoulder could also start to ache.
How to fix it: Make sure you pull your shoulder blades down and back as you raise your arms, thus avoiding bringing your shoulders to your ears. stand in front of a mirror while performing. Alternatively, you can film yourself and watch yourself later.
Round the lower back
Considering that the Reverse Crosses exercise is performed by bending forward, another typical mistake is to arch the lower back, especially towards the end of the movement.
On the contrary, you should be able to keep it stretched, putting strength on the hip so as not to compromise your posture.
How to fix it: If you find it difficult to keep your back straight while standing, you can perform this exercise while sitting and keeping your center of gravity on your hip. This makes it easier to keep your spine relatively neutral as you lower. the chest and actively engage the abdominals and glutes during the exercise.
Extend your wrists too much
As you lift the dumbbells, it can come naturally to bend your wrist and extend it too far towards the ceiling. Although it may seem like a correct movement it is not so because it can create excessive tension on the joints and cause pain or stiffness in the wrist during and after the workout. Also, if you stretch the movement too much, the hamstrings do not work as hard as you do. they should.
How to fix it: Keep your wrists in a neutral position, with the palms facing down. Focus on squeezing the shoulder blades to lift the weights, rather than reaching back with your hands.
Bend or lock the elbows
Elbow position is the key to getting many of the muscle building benefits this exercise has to offer. As you raise the dumbbells, you should guide the movement with your elbows to activate the posterior deltoid, but without locking or bending your arms too much.
Doing so can put a strain on the elbow joint or place excessive strain on the biceps, making the exercise much less effective.
How to fix it: Focus on maintaining a slight bend in the elbow, but not too much. Indicatively, this should be about 10-15 degrees away from the starting rest position.
Lift weights too quickly
To get the maximum benefit from muscle strengthening exercises, the muscles need to make a progressive effort. However, when you lift weights too quickly, the momentum needed to do so risks taking over. If this happens, the muscles are not working properly and the benefits are less.
In fact, the longer the posterior deltoids are held contracted, the more they grow.
How to fix it: Do the repetitions in a slow and controlled way, stop at the beginning of the movement and slowly lower the weights. If this is not possible, use lighter dumbbells.
After the session it is good to follow the post workout recovery program.
