Hands-up in the simulator (reverse dilutions) is an insulating exercise for the deltoid muscles, similar in mechanics to swings with dumbbells in an inclination. The peculiarity of the exercise is the ability to rest the torso in the bench of the simulator, due to which there is a qualitative study of the muscles - the body loses the ability to swing.
Working muscles and grip methods
Reverse dilutions directly affect the deltoid muscles (namely, the posterior bundles). Additionally included:
- trapezius muscle;
Reverse dilutions in the simulator can be performed using various grip options:
- the classic, most common type of grip - when the palms are on the vertical handles of the simulator opposite each other, and the thumbs are directed to the ceiling;
- another type of grip is the opposite of the classical one - the hands are directed at each other with the back, the thumbs are facing the floor, the grip is carried out by the vertical arms;
- the last version of the grip is specific, since on most of the simulators there are no handles for this type of grip - the grip is carried out by the handles that are horizontal, the thumbs are directed at each other, and the palms are facing down.
Before proceeding with the exercises for the breeding of hands, you will need to adjust some parameters of the simulator. Adjust it so that, while in a relaxed state, your hands on the handles are located approximately shoulder width apart. With the full abduction of the hands, they should be almost straight and as parallel as possible to the floor.
Directly during the exercise, monitor the location of your own body: the chest should be pressed tightly to the back of the simulator, the body is strictly perpendicular to the floor, the back has a slight deflection in the lumbar region, arms are straight, palms are located opposite each other. Before starting a hand-raising exercise in the simulator, slightly move the handles apart to slightly raise the weight from the stops.
Before you lift the load, take a deep breath and hold your breath for a while. Then, sensing the tension of the rear deltas, spread the arms as far back as possible. Make sure your elbows move beyond the plane of your back. If you want to maximize the load on the deltoid muscles and turn off the trapezoid, try to turn your shoulders forward.
At the time when the arms reach the maximum possible abduction, hold them briefly in this position while continuing to maintain muscle tension, after which you can exhale and return to the starting position. Then linger in the starting position for a second and continue to do repetitions of the exercise.
Some simulators are designed in such a way that it is not possible to carry out reverse dilutions with completely straight arms, so execution with slightly bent arms is allowed. The main condition is the immobility of the elbow joint - when carrying out the dilution, it should not move.
To facilitate the work when performing exercises on the abduction of hands, you need to imagine that you do not take back the handle of the simulator, but your own elbows. Thus, it will be possible to exclude hands from the work and to use more precisely the target muscles.
The body during the exercise should be as stationary as possible, try to fix it in one position. This will provide greater execution efficiency and security for you. When doing hand breeding, a more powerful effort will allow proper breathing.
For maximum inclusion in the work of the deltoid muscles, try to take your elbows behind your back during the exercise. If you can’t do this, it means that you need to slightly reduce the weight of the projectile or to develop greater flexibility in the shoulder joints.