Adjustable Gym Dumbbells

 

Crazy shrug

 

☑ Performance: While lifting the dumbbell, the neck shortens and the shoulders shrug high.

☑ Consequence: You are not training your shoulders, you are training your trapezius muscles! In the long run, your shoulders are not wide, but your neck appears thicker and shorter.

☑ Correction: Lower the weight! Throughout the movement, consciously let your shoulders sink and move away from your ears.

 

Whole body sway

 

☑ Performance: Use the inertia of shaking your body forward and backward or up and down to "throw" the dumbbells up.

☑ Consequence: A typical "using the waist to train shoulders", which not only has little stimulation to the deltoid muscles, but is also very likely to damage your lower back.

☑ Correction: Again, lower the weight! If you can't control your standing posture, you might as well try sitting lateral raises and fix your body firmly on the bench.

 

Raised too high

 

☑ Performance: The arm is far higher than the height parallel to the ground, and is almost raised to the top of the head.

☑ Consequences: When the arm exceeds 90 degrees, the main force will be quietly transferred from the deltoid to your trapezius.

☑ Correction: Practice in front of the mirror and stop when it is at shoulder height. Remember, we are doing "lateral raises", not "full-range raises".

 

Ignore the pain and force yourself to push through

 

☑ Performance: The shoulder joint has a sharp and tingling sensation during exercise, but you still grit your teeth to complete the number of reps.

☑ Consequences: This is a dangerous signal of shoulder impingement or soft tissue injury. Ignoring it may lead to chronic injury and make you say goodbye to shoulder training completely.

☑ Correction: Stop immediately! Pain is the body's alarm. It is necessary to distinguish between the "soreness" of muscles and the "tingling" of joints. If it is the latter, rest immediately, check your posture, reduce the weight significantly, or consult a professional.