The use method of sitting position pushing shoulder apparatus is fixed instrument, the main muscle group of force is deltoid muscle, triceps brachii muscle, and pectoralis major muscle.
Tools
First of all, make sure that sports clothes, sports shoes, training gloves,
Drinking water needs to be prepared in advance during training.
Methods
1.Warm up the whole body and shoulder joints in advance before training, then adjust the balance sheets and pins of the equipment.
2.Adjust the weight appropriate to oneself, adjust the height of the seat and the backrest .
3. Adjust the grip distance of the arm and the neutral position of the wrist. Lest cause injury and improper method, cause target muscle force small.
4.The body maintains neutral position, straightens the chest to raise the head, glasses eyes in front, the forearm perpendicular to the ground, when pushing upward, the arm as far as possible does not overstretch. Slightly top shield.
5.The track of movement is from bottom up, exhaling when exerting, breathing in when reducing,.
6.Slowly returning to original position when reducing, counterweight sheet should not make sound, beginner group 8 to 12, can do 3 to 4 groups. After training, don't forget to stretch deltoid muscle. Prevent muscle soreness.
Matters needing attention
Pay attention to warm up before exercise and stretch muscles after exercise. You can supplement foods with protein content.
Such as chicken, beef, egg white, etc., fitness is a life-long thing to adhere to, come on, friends.
Shoulder training programme:
Sitting dumbbell head recommended
Palms hold dumbbells
Rest time between groups 2 minutes 4 groups 8 times
Barbell upright rowing
Choose the right weight for yourself
Rest time between groups 90 seconds 4 groups 12-15 times
Barbell boating, a very effective training exercise, allows you to exercise your target muscle groups, deltoid and trapezius, as well as the anterior deltoid, rhombus, and teres. Add this to your training program. Can effectively exercise most of the shoulder muscles and upper back muscles.
Action: stand with your feet at shoulder width, back straight. Look ahead. Palms back, hold barbells. Imagine your hands like hooks. When you pull the barbell, the wrist droops to the floor. Pull the barbell through the elbows. Position toward the chin. When your upper arm is parallel to the barbell, stop pulling and then return to the starting position with the same trajectory. At the highest point of joint activity, your elbow should be higher than your wrist.
Barbell shrug
Shrug is a great complement to upright boating and is good for trapezius.
Rest time between groups 2 minutes 3 groups 8 times
Dumbbell side lift
Do it five times, then do it five times with a lighter weight, repeat this until you use a 5 pound dumbbell, and then repeat it again until you're exhausted.
