application areas
Health sport
The shoulder joint is mainly stabilized by the muscles involved. In athletics in particular or in racket sports such as tennis, shoulder injuries are common. Targeted training of the shoulder muscles cannot reduce this risk completely, but it can minimize it. In health sports, the volume should be increased before the intensity. This means more exercises instead of higher resistance. 15 to 20 repetitions are enough to achieve the desired goals.
fitness
In the area of fitness, the number of repetitions is between 12 and 15 repetitions with a high training volume (integrate many exercises in the training plan). The aim is to maintain physical health and general fitness. Due to the short pause length, the fitness athlete can do many exercises with relatively little expenditure of time. The length of the break is in the fitness range of one minute. It is important that all parts of the shoulder muscles are trained equally.
Bodybuilding
This involves enlarging the cross-section of the muscles through targeted training stimuli. In order to set these stimuli, you have to train with increased intensities in the range of 8 repetitions. After the repetitions, the muscles must be so stressed that no more are possible. For more information on all training methods, see Bodybuilding.
Variations of the side raise
To shorten the lever and thus reduce the intensity, the upper arms and forearms can be at right angles.
Further information
You can find more information on the topic here Shoulder muscle training with the expander
- Butterfly reverse
- Highlight
- The Thera-band
Back to overview Expander training
