Can't build up your shoulders like a cannonball? Find out how professional bodybuilders manage to pump up deltas in 2 months! Many aspiring athletes are not familiar with body anatomy well enough. If you do not understand the structure of muscles and their purpose, then it is quite difficult to choose the right effective exercises for their training. Today we are going to talk about lateral muscles and their study in bodybuilding.
How to work out the lateral muscles?
Often, on specialized web resources, you can find a question from novice athletes who are interested in what is best to use to work out the lateral muscles - a simulator or exercises with dumbbells. When you lift arms with dumbbells to the sides, the maximum effort on the lateral muscles can be achieved only at the top of the trajectory. To achieve the maximum load over the entire amplitude, a large number of different options have to be tried.
For example, you might be doing arm raises with your body leaning forward. This will make it possible to increase the load on the target muscles at the starting point of the trajectory. As a result, for a high-quality study of the lateral muscles when performing side raises, you should perform three approaches in the classic version of the exercise and three with body deviation.
Trainers, and especially blocks, provide the ability to load target muscles along the entire trajectory. However, there is one caveat here. The handles of these simulators in most cases do not provide the ability to rotate the hands. For this reason, athletes are forced to stop at the moment when the hands are parallel to the floor. If you continue to move at this point, the load on the shoulder joint will increase significantly, which can lead to injury.
The use of dumbbells allows you to work more safely. To do this, after the hands are parallel to the ground, begin to turn the hands outward so that as a result they are directed upward. This will significantly reduce the stress on the shoulder joints and prevent injury.
Yogurt and fat burning
A few years ago, there was one study, the results of which indicated that the consumption of yogurt can accelerate lipolysis. After the publication of these results, people continue to wonder about the validity of this statement. Surely it would be great if yogurt could help fight fat. Unfortunately, this does not happen in practice. This product contains bacteria (primarily probiotics), which, in theory, are capable of accelerating lipolysis. The whole problem is that fermented milk products contain a small amount of probiotics. This fact was proven in a later study. The subjects were divided into two groups. The first group consumed plain yogurt, while the second group consumed a product that was supplemented with probiotics.
Those participants in the experiment who ate regular yogurt did not lose a single kilogram. But for the representatives of the second group, who took additional probiotics, on average, they were able to get rid of more than 4 percent of fat mass in the waist area and more than 3 percent throughout the body. This experiment lasted for three months.
Thus, the theory of the existence of a relationship between the accumulation of fat in the waist area, low insulin sensitivity and high concentrations of cortisol was again confirmed. Probiotics can have beneficial effects on each of these factors. There are results from other studies, during which it was also found that probiotics can accelerate lipolysis, especially in the waist area, even without the use of strict dietary nutrition programs.
Which hyperextensions are more effective?
This is a fairly common question among novice athletes. Very often they want to know if these exercises can effectively replace reverse hyperextension. If we talk about which exercises are more effective - classical hyperextension or performed on an incline bench, then they have not only positive, but also negative points.
The classic version of the exercise allows athletes to twist the spine more easily. However, if your pelvis has a large forward angle, then pain in the back may occur. Thanks to the incline bench, you can work with greater amplitude, which is definitely a pole. But there is also a negative point related precisely to the increase in the range of motion - the load on the spinal column increases.
Let's see which of these movements will be more effective. As you know, the force of gravity is directed downward, which, when performing the classic version of hyperextensions, allows you to get the maximum load at the top point of the trajectory at the moment when your body is parallel to the ground. If you are doing the exercise on an incline bench, then the maximum load will be fixed in the middle of the trajectory, when the body is again parallel to the ground. In order for the training program to be as balanced as possible, it is worth using both options for the exercise.
It remains to find out whether the classical hyperextension can replace the reverse. Let's start with the fact that the classic version works the middle part of the spinal column more strongly, and the reverse hyperextension, in turn, works the lower part. In most people, the lower section lags behind in development. If you have a similar situation, then, of course, you need to focus on reverse hyperextension. Once the imbalance in muscle development has been corrected, you should do both exercises. Recall that back muscles are essential for humans and need to be developed.
More about training the pectoral muscles in this video:
