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Shoulder press posture
The most obvious of the shoulder muscles in the shoulder press is the deltoid training. The shoulder muscles must be comprehensive in the front, middle and back of the deltoid head strength training. So, are you really doing the right shoulder muscle strength training? If the effect is not obvious, have you ever considered the scientific nature of your training methods? If it works, you can also learn from it. Through these science-based shoulder press exercises, you can better improve the beautiful shape and strength of your deltoid muscles, and create your broad and safe shoulders.
The shoulder joint of the shoulder press is the most flexible joint of the human body, and the shoulder plays a key role in almost every upper limb movement. Because of their key features, extreme range of motion and potential swelling in your shirt like two stolen cannonballs, strong shoulders are the greatest performance and a comprehensive, shoulder press fit physique is essential.
Before shoulder press training, it is important to understand the muscles you are training for. Your shoulder is made up of the deltoid muscle, the inner side, the back side and the smaller rotator cuff muscles supporting the ball and socket joint. The rotator cuff is composed of four muscles, namely the subscapularis, supraspinatus, infraspinatus, and teres minor. The supraspinatus muscle mainly enables the abduction of the humerus. It is also used for tennis serve, shoulder press, and lateral lift. The most vulnerable muscle group; the infraspinatus is mainly to help external rotation, stretching, such as dumbbell fly, etc.; the teres minor helps to maintain the stability of the glenoid joint; the subscapularis mainly assists the internal rotation and internal rotation of the humerus Retract, stretch and maintain stability. However, the deltoid muscle is the driving force for arm abduction, slowly moving the arm from the front of the body to the front of the body.
The starting position of the shoulder press: Open your feet about shoulder-width apart in a standing position, your legs bend your knees slightly, your hands are holding dumbbells suitable for this training weight and the sides of your shoulders, try to keep your arms and shoulders as close as possible At the same height, perpendicular to the forearm, eyes straight ahead. Shoulder press movement process: After the core is tightened, the front and middle deltoids force the dumbbells of both arms to slowly lift from the ears to the top of the head, so that the dumbbells at both ends of the dumbbell can gently collide with each other. Pause briefly for one second, and then slowly move the weight from the top of the head to the starting position. Pay attention to focusing your attention on the anterior and middle deltoids, and the core muscles should also be tightened.
The starting position of the shoulder press: find a training bench, lie down on the training bench with the upper body torso, hold dumbbells of your own weight on both sides of the training bench in both hands, and place the dumbbells on the ground first, open the double Try to keep your arms in line with your shoulders. Shoulder press movement process: tighten the core, then the middle and back deltoids, mainly the back deltoids, move the dumbbells of both hands from the ground to the same height as the shoulders, which is like a bird standing The action is similar to the posture of standing chest expansion exercise, feeling the contraction of the rear deltoid muscle group. Then slowly return to the starting position. Pay attention to the target muscle group and adjust your breathing during the cloud exercise.
The starting position of the shoulder press: Open your feet about shoulder-width apart, straighten your upper body and bend your legs slightly while holding a dumbbell that is suitable for this training weight, naturally hanging in front of your body, almost at the knee joint Location slightly below. Shoulder press exercise process: the core muscles are tightened, and the middle and back deltoids force the arms holding the dumbbells to abduct the back of the body, and then keep the shoulder muscles at the highest point backward and upward Contract the peak for 1 second, and then slowly place the dumbbells in the starting position. Pay attention to the tightening of core muscles during exercise, adjust breathing and control your exercise rhythm.