Alternating Deltoid Raise
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General info
Alternating Deltoid Raise video
How to perform exercise
- Встаньте прямо, руки с гантелями опустите вдоль корпуса.
- Держа локти немного согнутыми, на выдохе, поднимите руки перед собой до уровня плеч. Не раскачивайте корпус. На вдохе опустите гантели в исходное положение.
- В следующий раз поднимите руки в стороны до уровня плеч. Движение выполняется на выдохе.
- На вдохе вернитесь в исходное положение и продолжайте чередовать подъёмы вперёд и в стороны.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Alternating Deltoid Raise» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Alternating Deltoid Raise
Author: AtletIQ: on
Alternating Deltoid Raise — The benefits of exercise, how to properly perform and how many sets to do..
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