The Arnold press is an effective movement, and before we do the Arnold press, we must first understand the situation of the Arnold press, so that we can do the Arnold press more effectively. Of course, the Arnold press also has many benefits. So what are the essentials of the Arnold Recommendation? If you don’t understand, you can come and take a look.
Arnold's recommended action essentials
1. Sit on an exercise bench with a backrest, hold a dumbbell in each hand, place it on your thighs, palms facing each other. Then use your thighs to lift the dumbbells and place them in front of your shoulders. Bend your arms with your palms facing you. This is the starting position of the movement.
2. Push the dumbbell upwards and exhale at the same time. While pushing up, rotate your wrist so that your palm faces forward. Until the arms are naturally straightened and the dumbbells stay above the head.
3. Stay at the top for a moment, feel the contraction of your shoulders, and then slowly return the dumbbells to the starting position while inhaling.
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.The weight is almost entirely supported 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.
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