عضلات درگیر در حرکت سرشانه نشر جلو سیم کش طنابی
عضلات اصلی : دلتوئید قدامی .
عضلات کمکی : دلتوئید جانبی ، ذوزنقه ، بخش بالایی سینه .
گرفتن طناب در سرشانه نشر جلو سیم کش طنابی
رو به روی دستگاه سیمکش بایستید ، انتهای طناب را با هر دو دست بگیرید به گونه ای که انگشت شست رو به بالا باشد.
مدل های گوناگون تمرین در حرکت نشر جلو سیم کش طنابی
گرفتن میله کوتاه در سرشانه نشر جلو سیم کش از جلو
در حالی که پشت تان به دستگاه است و سیم از بین پاهای تان رد می شود ، یک میله کوتاه را با هر دو دست بگیرید در این تمرین فاصله دست ها به اندازه عرض شانه است.
The cable front raise and all of its variations are fantastic for building up the anterior (front) of the deltoids.
If you want those round, cannonball style shoulders this is one exercise you cannot afford to neglect!
I recommend hitting the front raise after performing several sets of overhead press and side lateral raises during your shoulder workout.
Required: Cable Machine + Straight Bar Attachment
Cable Front Raise Form:
Grasping a straight bar on your cable machine and stand straight with palms facing towards your body with a slight bend in your knees.
Maintaining your straight position proceed to raise the straight bar in front of you with a slight bend in your elbows.
Raise the straight bar until it’s at head height before holding for one second at the top of the repetition.
In a slow and controlled manner lower the straight bar back down in front of your waist and proceed for the desired number of repetitions.
Cable Front Raise Variations
Dumbbell Front Raise
Grasp a dumbbell in each and, proceed to raise each dumbbell, one at a time to head level, rotation from a neutral grip to a palms facing down angle as you reach the top of each repetition.
Barbell Front Raise
Grasp a barbell infront of you utilizing a shoulder width grip with both hands, proceed to raise the barbell infront of your physique with straight arms to head height before lowering in a controlled manner.
Seated Front Raise
The seated front raise with dumbbells is a great way of eliminating any potential swinging or use of momentum often apparent when performing the standing dumbbell or barbell front raise.
Common Cable Front Raise Mistakes
Not Hitting All Parts Of The Deltoid
Your shoulder is not just made up of one muscle, the shoulder is comprised of 3 ‘heads’, these are known as:
- The anterior deltoid (the front of your shoulder)
- The medial deltoid (the side of your shoulder)
- The posterior deltoid (the rear of your shoulder)
If you are not training all 3 heads you will not get round, full shoulders.
Shoulder training is based around 2 main movements, presses and raises, the traditional dumbbell and barbell presses are a great starting exercise for your shoulder routine as they are a compound exercise (and therefore hit all heads of the deltoid) we can then hone in on the anterior, medial and posterior heads individually through different variations of raises.
Bouncing The Weight
Your stance should be shoulder width and you should maintain a slight bend in your knee (I have seen quite a few people performing standing shoulder exercises with locked out knees, however for stability and reduced risk of injury a slightly bent knee is superior).
At the bottom of the repetition you pause for a split second before proceeding with the following rep – no bouncing.
Using A Partial Range Of Motion
Partial reps can be used to push yourself beyond your point of failure at the end of your set, however strict, full range of motion must be practiced first.
The barbell or dumbbells should be raised until they are at face level before being lowered down until your arms are fully extended in front of you.
Poor Scheduling Of Your Shoulder Workout
I highly recommend having at least 1 day between your chest and shoulder workouts.
The flat barbell bench press, incline bench press and dips place a large amount of tension on the front deltoids (even though the chest is the primary muscle targeted during this exercise).
If you’re going straight from a heavy chest workout on Monday into a shoulder workout on Tuesday you won’t be getting the best bang for your buck out of your workout – your shoulders will be recovering and from my experience you won’t be able to lift anywhere near as heavy as if they were fresh.
Ongoing, excessive amounts of stress placed on the shoulders can result in a shoulder impingement which’ll have you out of performing the vast majority of upper body exercises for weeks if not months, not good.
If you’re strapped for time and can only train three times a week the push/pull/legs workout regime is an option which hits both chest and shoulders in the same (push) workout however if you’re able to train 5 days a week I recommend performing a split in the following order:
Alternatively, through a leg or rest day between your chest and shoulder workouts.
Similar & Substitute Exercises
- Barbell Front Raise
- Dumbbell Side Lateral Raise
- Dumbbell One Arm Side Lateral Raise
Any Questions Regarding The C