With just one exercise, you will build big, beautiful shoulders. And I'm talking exactly about that side part of the shoulder that will appear when you look in the mirror or when someone sees you from the front. It's a very interesting region for you to pay attention to.

And there are only two exercises that specifically work this region, and I'll show you in this video which is the main one. The one you're going to make and you're going to decide to trim. And when we look at the shoulder, there are actually three portions.

It has the front part, the middle part, and the back part. The big question here is, many of the exercises you do for your back already work the back of your shoulder. Many of the exercises you do for your chest already work the front of your

shoulder, leaving out this side part. And we come with those two exercises that are the only ones that will effectively work this lateral part. One of them is called the upright row, but the big problem with the upright row is

that it works the lateral part of the shoulder. Many people even use it to work their trapezius, but it takes a toll on your shoulders. The upright row ends up providing a reduction in what we call the subacromial

space. It's basically the bony structures of your shoulder, causing you to pinch the entire structure that's inside. That is, if it doesn't cause a problem for your shoulder now, it will cause one in the future.

Take this exercise off your list if you
have it. Its cost-benefit is very bad. And now we move on to the exercise that
works the lateral part of the shoulder and not only that, it works on joint health. Before I even tell you what exercise it
is, there are some details that are very

important, which will differentiate
whether your shoulder will grow, develop, look beautiful or not. And this exercise is the lateral raise. Many people do the lateral raise, the one
with dumbbells and only that. And how many sets do you do of this
lateral raise?

We are already starting to enter a point
that is decisive for hypertrophy, for muscle growth, which is the training
volume. If you do lateral raises 3, 4 sets and
that's it, I have some really bad news for

you. The stimulus you are delivering to this
muscle is very small. Not enough to provide all the growth we
are talking about here. The minimum number of sets you need to do
for this muscle is 9, 10.

If you only do 3, 4, you are basically
giving half the stimulus that this muscle needs. Lalá, then, I get it. I'm going to do 10 sets of lateral raises
and this is the solution.

Problem solved. More or less. The dumbbell lateral raise will give you
some mechanical advantages and some mechanical disadvantages. When you pick up a free weight, its force
vector, the direction in which it exerts force, is always downward.

So let's imagine, here's your shoulder, and here you have your arm, then comes your elbow, your forearm, and then your hand will come here. And your hand is holding that weight. This weight here, where will it be exerting force? 

Down. And now you will begin to understand why this exercise is good, but at the same time it is not good. All this distance here between your shoulder and your hand, we call it leverage. And at that point, you have a big lever. 

What happens is, with a large lever, the demand on this muscle is high. The exercise is not just up here. The exercise, you will lower this arm. And where will the weight be pulling? Down. You can see that there is an alignment here between the shoulder, elbow and hand. 

And with that, you have a zero lever. If you only do dumbbell lateral raises, you have a big problem. You are stimulating this muscle in a very poor way. We can't just rely on the lateral raise with dumbbells. 

We will do a lateral raise with dumbbells and another lateral raise, at least with a cable. Whenever you do a cable exercise, the force vector is not equal here to the free weight pulling down. It is exactly in the direction of the cable. 

Look what's going to happen. The force vector is in that direction. We lose a bit of leverage, because at that moment, leverage is exactly the distance between the cable and its joint up there on the shoulder. You'll notice that it gets a little smaller at this point, but when you get to

the starting position of the movement, you
still have leverage. So, at the starting point of the exercise
there is effort, at the end point of the exercise there is effort. We are actually putting in an exercise
that kind of complements

this lateral raise with weights that you
were doing with a lot of effort at the end. And this is a way of looking at a workout,
at an exercise in a more intelligent way. The big question here is that we need to
include a variation of this exercise

exactly so that you can reach this muscle
in two ways that will complement each other. Now let's understand what is the best way
to do each of these variations. The dumbbell lateral raise, you will be
there with your body erect.

I need you to keep your torso stable. I often see people doing a side raise and
doing this movement here. You are also taking the work out of your
muscles by creating a swing to send that weight upwards. And now I want you to bring your arm up to
shoulder height, just there.

If you cross that line, you create that
understanding within your articulation, which we talked
about in the upright row, that it is not interesting. So raise your arm to shoulder height,
great, bring it down. When you are descending, I don't want you
to reach the end point of the exercise, so

we can have an attenuation of this worst
part of the exercise. Let's imagine you're going down, you could
get to this dashed line, this elbow, hand and the weight is here. You will stop a little early. We can have exactly this small lever here
which is enough to keep your body in

contraction. That's why I keep telling you here on the
channel, on Instagram, etc., that when you do a lateral raise, don't let your arm
reach your thigh. Because if it reaches your thigh, then you
reach that point of zero leverage.

And that's terrible, you lose the very
important variable for hypertrophy, which is time under tension. Done this way, the exercise is perfect. When you get to the cable, we're going to
change some things here that are interesting.

If the cable is pulling you diagonally to
the side, you don't need to do what we said here. You can go down to the end. You can even let that arm reach the front
of your thigh. Why? Since the vector will be pulling you
diagonally to the side, everything is

fine. You don't lose tension and muscle work
continues. When it comes to climbing, it's the same
thing. You go up to the shoulder line because you
preserve the joint that way. When you go to cable, you will do it
unilaterally.

When you do it with dumbbells, you can do
both together. And a very important point about the
unilateral cable is that you have to be very aware, pay close attention to how you
are doing the exercise. Because otherwise you may start to
compensate laterally with your body.

Didn't we talk about torso compensation
here, for lateral raises with dumbbells? So, I even prefer that you do it looking
at the mirror, straight ahead, to correct these points. If you do this, the exercises, both
lateral raise with dumbbells and with

cable, will be perfect. But there is one thing you can do during
this exercise that will make the shoulder muscle work much less and the trapezius will end up stealing the
show, which is exactly shoulder elevation.

It's very common to see this. People start doing lateral raises and soon
they're doing it like this, look. They're raising the shoulder, but I want
you to keep it as low as you can, so that way you're

isolating the work to just the lateral
part of your shoulder. And there is one more point that many
people do in the lateral raise, regardless of whether it is a cable or a dumbbell,
which makes the exercise much weaker, which is exactly flexing the elbow.

So, look, if I'm standing right here and I
raise my arm here, the distance between my shoulder and my
hand is exactly what I call leverage. So always remember this. The greater the lever, the greater the
demand on these muscles.

If I start flexing my elbow, the lever
gets smaller. If the lever becomes smaller, what will
the muscular demand be? Smaller too. So, when you're doing it, it's important
to always control yourself and police

yourself to keep your elbow slightly
flexed, because then we protect the joint as well. If you leave it fully extended, you will
put unnecessary strain on that elbow. So, flex it a little there, you will have
a high leverage, a high muscular demand

and your elbow and shoulder will also be
preserved so you don't have problems with these joints. For you to have a great shoulder press of
that shoulder, you have these two exercises and you can simply do five sets
of each one within a workout.

This will give you extremely powerful
muscle development that you won't regret. And everything I'm telling you is based on
training intelligently, using all these scientific aspects, when I tell you about nine sets, ten sets,
I'm basing myself on some studies that

analyzed a minimum volume of sets for hypertrophy. And when I show you all these graphs, I'm
taking into account the laws of physics to be able to demand more from this muscle. This is smart training. And what I do throughout the Muscle 60D
periodization is to take all these points

into consideration to put together a
workout, an entire eight-week periodization that
provides a year's worth of progress in just two months. I am inviting you at this moment to become
our student, to have access to all this

knowledge applied within a training
session and also to have personal trainers, nutritionists and physiotherapists from my
team helping you, monitoring you there via WhatsApp. There is a link below so you can learn
more about the work we do and be amazed by

it all. And for you to continue building beautiful
shoulders, I want you to watch this video here, because here are the only back
exercises. Click here and you will understand how to compose this shoulder.

O ÚNICO Exercício de Ombro que você Precisa!

Laércio Refundini

한 가지 운동은 특히 앞쪽과 옆쪽에서 보이는 측면 부분을 대상으로 큰 어깨를 만드는 운동입니다.

두 가지 운동만이 이 측면 어깨 부위를 효과적으로 단련할 수 있으며, 이 동영상에서는 주요 운동에 초점을 맞춥니다.

어깨는 앞, 중간, 뒤의 세 부분으로 이루어져 있으며, 많은 등 운동과 가슴 운동은 이미 각각 뒤와 앞을 단련합니다.

업라이트 로우는 측면을 운동하는 동안 어깨 건강과 견봉 아래 공간에 부정적인 영향을 미칩니다.

레터럴 레이즈는 측면 어깨 발달과 관절 건강을 위한 우수한 운동으로 소개됩니다.

비대를 위한 트레이닝 볼륨의 중요성

불충분한 세트(3-4세트)는 근육 성장을 위한 최소한의 자극을 제공하며, 9-10세트를 권장합니다.

덤벨 레터럴 레이즈는 하향 힘 벡터로 인해 기계적 장단점이 있습니다.

덤벨 레이즈의 레버리지가 크면 근육 요구량은 증가하지만 바닥에 제로 레버리지 지점이 생깁니다.

덤벨 레터럴 레이즈에만 의존하는 것은 근육을 제대로 자극하지 못합니다.

케이블 운동은 다른 힘 벡터를 제공하여 레버리지 문제를 줄이고 운동 내내 긴장감을 유지합니다.

케이블 레터럴 레이즈는 덤벨 레이즈를 보완하여 레버리지의 한계를 해결합니다.

덤벨 레터럴 레이즈를 위한 올바른 자세에는 몸통의 안정성을 유지하고 팔을 과도하게 들어 올리지 않는 것이 포함됩니다.

케이블 레이즈를 사용하면 팔이 허벅지에 닿아도 긴장을 잃지 않고 일방적으로 실행할 수 있습니다.

래터럴 레이즈에서 흔히 저지르는 실수 피하기

측면 어깨 근육을 분리하기 위해 어깨를 들어 올리는 동작은 피해야 합니다.

팔꿈치를 구부리면 레버리지와 근육 요구량이 감소하므로 관절을 보호하기 위해 약간 구부리는 것이 좋습니다.

팔을 곧게 펴면 레버리지와 근육의 결합이 극대화됩니다.

최적의 근육 발달을 위해 각 운동(덤벨 및 케이블 레터럴 레이즈)을 5세트씩 하는 것이 좋습니다.

이 조언은 스마트 트레이닝을 위한 과학적 연구와 물리학 원리를 기반으로 합니다.

8주 교육 프로그램 프로모션이 포함되어 있습니다.