Hello, I am Park Kyung-ting. Today, I will talk about the exercise movements of the side lateral raise and the lateral pull-down, focusing on side shoulder exercises and back exercises. I will divide these into proximal muscles, which are closer to the body, and distal muscles, which are located further from the body.

First, let's discuss the side lateral raise. In this exercise, we work the lateral deltoid muscle, which is attached to the acromion laterally. The movement involves lifting the arms sideways and then lowering them. However, the training intensity can vary depending on the experience level of the individual. It can be suitable for both seasoned trainers and beginners, as everyone's level of acceptance may differ. The side lateral raise encompasses a variety of techniques, focusing on the lateral aspect of the shoulder.

However, if you lift this to the side, it can be a bit confusing regarding proximal and distal. You might think these are difficult terms, but that's not necessary. The side closer to my body is proximal, and the side farther away is distal. In terms of the biceps, the brachialis is the one that is closer to my body, while the biceps is the one farther away. If we compare the brachialis to the wrist and fingers, the brachialis is the one closer to my body; it is proximal. 

With that understanding, when I perceive the sensation of what is close to my body and what is far from it, if I lift it to the side, the problem that arises is that when we exert force, a distortion phenomenon occurs. No matter how you look at it, as I lift it to the side, my dumbbell moves farther away from my body.

There’s no one holding it like this. While lifting it, some sort of elongation phenomenon occurs. So, when many people see beginners who are working out hard, they notice this phenomenon happening, often without realizing it. After lifting it all the way up, if the dumbbell is above my elbow, some form of rotation has occurred. This rotation happens in an outward manner. To reduce this outward rotation, we keep suggesting internal rotation. However, if you keep doing that, another phenomenon of distortion occurs, leading to a twisting along the axis. So, as it gets twisted, when you try to lift it, the upper and middle muscles get slightly involved. Therefore, the starting position is important. When the back of the hand is facing forward and it’s lifted all the way up...

Continue to maintain the phenomenon of the back of your hand facing upwards while inhaling and exhaling. Then, start the process of lifting up from here. There is less distortion inside, but a lot of distortion occurs at the point of maximum contraction. Since it doesn't go up, you tend to push yourself to lift it more. The case of 8 is a typical example. You should be able to lift it while maintaining a stable grip, but instead, you tend to lower it a bit, almost like a fidgeting motion. They say they did 600 reps in two minutes. Some people are talking nonsense, saying it's amazing, but there’s no one on Earth who can properly do 600 reps in that time frame. The standards are different. I was referring to the use of chest muscles and the arm movements, making it seem like I have lowered everything in that position.

We are now entering without any distortion. So, we are using the chest muscles. If we push ourselves to the maximum, the top level, athletes like the strongest rugby players or special forces who have undergone extensive training will focus on their muscles. The maximum capacity, while it may vary slightly, is likely around 100 repetitions. If I manage to do 200 repetitions, then there is a problem. Distortion occurs. For side lateral raises, if you extend your arms far and then experience distortion, you can reduce that. If you increase your range of motion, a slight distortion may occur just before that point. The idea is to think about how to raise it even higher.

Let me give you an example. This is the standard for a 6kg distortion. I grabbed this, holding 6kg. I stretch out as far as I can. One, two. I need to see if I can maintain this position. In this state, I have to ensure that I don’t get distracted and can keep it steady. This is the maximum weight I can control. As I try to hold the weight, I notice that if I bend or twist, it causes distortion. Since the center of gravity is moving away, I’m lifting it with movements that take it further from my body. When it comes to simply lifting it from the side, it doesn’t contract much, so it’s difficult. That’s true, but additionally, it moves away from my body. So, the more I lift it, the heavier it feels. Ultimately, there are other situations as well.

It may seem that the weight feels different as you lift it. If you were to lift it higher, the situation changes. For exercises like upright rows, you can lift much heavier weights. The same applies to lat pulldowns. We refer to side lateral raises and lat pulldowns as open chain movements because the limbs are moving. The limbs move while pulling, and in the case of lat pulldowns, the back contracts first, causing the contraction to occur, and the arms follow. The back stretches first, then contracts again while the arms come down. However, during the contraction, pay attention to this: there should be no distortion in your body during the contraction, and while stretching, your body should maintain an extension.

When doing exercises like this, or similar ones, things tend to work out well. You only need to engage the muscles. This is especially true for chest exercises. While I am stretching to the maximum, there shouldn't be any distortion happening. I need to stretch; it shouldn't shorten. During the stretching process, the elbows should not go down to the floor. Instead, the elbows should move away from my body. Therefore, I need to keep my chest elevated. The same goes for the dumbbell fly; as I lower it, my elbows should come down towards the floor while moving away from my body. This phenomenon often occurs. When you look at women doing this, they maximize the stretch, lower it, stretch again, and lower it again. So, when considering how to perform the dumbbell fly effectively, think about how to do it to the maximum.

You need to stick out your chest and stretch it. This is the phenomenon of not being compressed. If this happens, it becomes compressed. The shoulders get involved, and by lifting the shoulders, it looks like I'm stretching my back. The clavicle axis is fixed, or at least it is held in a certain position while the pectoralis minor is somewhat isolated. With that force applied, the latissimus dorsi should be able to allow the back muscles to stretch out. However, if the spinal angle collapses like this, it makes it look like the back is stretching without actually generating tension. The same goes for when I pull; if I hold onto this tactile sensation or stay still, it also creates an action of bringing the elbows together, which shortens the back. All of these actions are intentional. So,

It is a continuous process of collapsing. When you hold it, it’s not just that the elbow slightly comes down to the floor; it also comes inward. It comes in, but without standardizing that, you just think about lowering the elbow to the floor while being mindful of it. You think about spreading the elbows. The intention behind the words is different. Here, when lowering to the floor, my body is pulled away, and when the back tightens, if the elbows come all the way in, that’s it. However, there are instances where it happens intentionally. The second case occurs more with beginners, where the shoulders come down first as a standard. When the arms are extended, let’s try to fully extend the elbows. With the latissimus dorsi as a reference, you push it out, so you stick out your chest and pull out your back.

You need to stretch your back fully and then contract it completely. This range of movement in your back is my maximum. By utilizing that, you can engage your arms more effectively. This will create a certain distortion, which happens unconsciously. However, making sure that distortion occurs is what it means to exercise well. If you practice that a bit more, you will be able to receive new stimuli even with lighter weights. Thank you.

기본자세를 찌그럼짐없이 운동하기 사이드레터럴레이즈 렛풀다운 side lateral raise lat pull down

기본자세를 찌그럼짐없이 운동하기 사이드레터럴레이즈 렛풀다운 side lateral raise lat pull down

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