In training sports, there are many sports, and when training, it is very important to choose good sports, because the training effects and methods of each sport are different. The Arnold press is an exercise that uses dumbbells. Of course, the Arnold press is also particular. So what is the correct move for the Arnold press?
Correct actions for Arnold press
1. Sit on a chair, with your feet on the ground, your arms bent at the elbows in front of you, hold dumbbells in both hands, fists facing inward, and together.
2. During the pressing process, the center of the fist is rotated from facing the body to facing forward, and the hands and arms are rotated from the front of the body to the sides of the body and raised above the head until the arms are perpendicular to the ground when viewed from the front, and the elbows are The joints are slightly flexed, and then lowered back to the original position according to the upward motion trajectory.
Common mistakes in Arnold's election
Error: Shrugging the shoulders, the elbow joint is hyperextended and locked at the top of the lift, and the arms do not turn from the front of the body to the sides during the push.
Solution: Keep the shoulder joint stable, keep the elbow joint slightly bent, and turn the arms from the front to the sides of the body.
Things to note when recommending Arnold
1. When pressing, try not to push to the highest point where your arms are fully extended, otherwise the elbow joint will be fully extended and locked, and the deltoid muscles will not exert much force, and the weight will be supported almost entirely by the bones. If you stop before your elbows are straightened and start lowering the dumbbells, the effect of the exercise will be greatly enhanced.
2. The movements need to be completed strictly to ensure that the dumbbells are completely under your control.
3. Don't focus too much on lifting the dumbbells above your head, otherwise your arms will start to wobble and tend to borrow force.