Explanation of Arnold’s recommended actions

　　In the exercise, Arnold recommends a very good exercise, and it is also a very useful exercise. Of course, Arnold’s recommendation has many benefits, but there is a particular need to do Arnold’s recommendation, such as correct action essentials and correctness. The breathing method and so on are exquisite. So, what are the essentials of Arnold’s recommended action? Let’s learn about Arnold’s recommendation!

　　Arnold recommends action essentials

　　1. Sit on an exercise bench with a backrest, hold a dumbbell in each hand, and place it on your thighs, palms facing each other. Then lift the dumbbells with your thighs and place them in front of your shoulders. Bend your arms, palms facing you. This is the starting position of the action.

　　2. Lift the dumbbells up and exhale at the same time. Rotate your wrists while pushing up so that your palms are forward. Until the arms straighten naturally, the dumbbell stays above the head.

　　3. Stay at the top for a while, feel the contraction of the shoulders, and then slowly put the dumbbells back to the starting position while inhaling.

　　4. The above is a complete action, repeat the action up to the recommended number of times.

　　Arnold recommends common mistakes

　　Error: Shrugging, the elbow joint is overstretched and locked at the top of the lift, and the arms are not turned from the front of the body to the sides of the body during the press.

　　Solution: Keep the shoulder joint stable, keep the elbow joint slightly flexed, and turn the arms from the front of the body to the sides of the body.

　　Arnold recommends matters needing attention

　　1. Try not to push to the highest point where the arms are fully extended, otherwise the elbow joints are fully extended and locked, and the deltoid muscles will not exert much force. The weight is almost completely supported by the bones. If you stop before straightening the elbow joint and start lowering the dumbbells, the exercise effect will be greatly enhanced;

　　2. The movement needs to be completed strictly to ensure that the dumbbells are completely under your control;

　　3. Don’t concentrate too much on lifting the dumbbells above your head, otherwise your arms will start to shake and tend to borrow force; this movement consists of half a flat lift and half a press, the front and middle heads of the deltoid muscles Can get a thorough exercise by this. It is an excellent deltoid training exercise.