Many like to skip and neglect shoulder training, because as a rule, training the chest or even the upper arms is much more fun, but still, you should not neglect training the shoulders in your training plan. The shoulders have the reputation of making the body appear more massive, because they are true illusionists.
The side lift machine is used to target the strengthening of the shoulder muscles, as long as all the important tips for training with the side lift machine are followed. When training on the side lift machine, the deltoid muscle is primarily trained as well as the upper bones muscle, the rhomboid muscle, the hood muscle as well as the shoulder blade lifts.
When you start training on the side lift machine, it is advisable to be guided by a trainer, because he not only sets the appropriate weight, but also makes sure that the correct posture is adopted and, above all, maintained. In addition, he will also have the appropriate tips for training with the side lifting machine in terms of training sets and the number of repetitions.
The muscles
The goal of training with the side lift machine is to strengthen the shoulder muscles. Priority is given to the following muscles:
- Deltoid muscle (M. Deltoideus)
- Upper spine muscle (M.suspraspinatus)
- Hood muscle (M. trapezius)
- rhomboid muscle (m. rhomboideus)
- Shoulder blade elevator (m. levator scabulae)
The training execution
Before starting the workout on the lateral raise machine, the arms of the machine must be placed vertically down or else in a position that you prefer. Next, sit on the seat cushion with your chest touching the back cushion of the seat and place your feet shoulder width apart on the floor. Then move the seat cushion forward with the lever provided until the pivot axes of the lateral lifting machine are level with the shoulder joints. Now grasp the handles and raise both arms in a semicircle to the point where the upper arms are at a right angle to the body. At that point, slowly return the arms to the starting point. Each movement on the side lift machine must be performed slowly and in a controlled manner, as this is the only way to ensure that the desired training effect is achieved.
The training sequence on the sidelift machine in key points:
- Lean the chest against the chest pad.
- Grasp the two pendulum handles of the sidelift machine and place the upper arms in front of the training arm pads.
- Tense the body.
- Raise the arms slowly and in a controlled manner in a half circle until the upper arms are at a right angle to the body.
- Slowly return the arms to the starting position in a controlled manner.
- When returning the arms, make sure that the weight plates of the sidelift machine do not hit each other in the lowest position. Therefore, stop just before the starting position and then repeat the movement.
These mistakes should be avoided on the side lifting machine.
If you follow all the instructions for training on the side lifting machine, you will achieve the desired training success. When training on this strength machine, the following mistakes can be made:
- The sitting position is unstable.
- The axis of rotation of the shoulder joint is not at the same level as the axis of rotation of the lever arm of the side lifting machine.
- A hollow back is made.
- The arms are raised above shoulder height.
- There is "working" with momentum and/or "bobbing" with the upper body.
It is important to stretch and warm up the muscles before beginning the workout on the side lift machine by choosing a much lighter weight than the workout weight. A special tip for training on the side lifting machine is to write down the equipment setting, the training weight and also the number of sets and the number of repetitions in the training plan. During the positive movement (when lifting) you should inhale and during the negative movement (when lowering) you should exhale.
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Editors fitnessmarkt.de (EA)
Published on: 3 December 2014