Training benefits: enhance arm strength
Training method: 3-4 groups, 10- 12 times/group.
Coach's tip: I have a shoulder injury, so it is not recommended to do this sport.
Operating steps:
1 Put your feet on the ground, keep your head, cervical vertebrae and coccygeal vertebrae close to the back of the chair, and hold your hands backwards. When the instrument is at rest, the elbow points to the ground and the handle is just above the shoulder.
Slowly raise your hands above your head, tighten your abdomen and don't shake your torso.
Hands above your head, don't shrug when your shoulders contract, stay for 2-3 seconds, and slowly recover. Do it repeatedly.
Shoulder Press-Sitting Shoulder Press 2
Training benefits: enhance arm strength
Training method: 3-4 groups, 10- 12 times/group.
Coach's tip: I have a shoulder injury, so it is not recommended to do this sport.
Operating steps:
1 Keep your feet on the ground, keep your head and cervical vertebrae close to the back of the chair, and keep your hands in the grip position. When the instrument is at rest, the elbow points to the ground and the handle is just above the shoulder.
Slowly raise your hands above your head, tighten your abdomen and don't shake your torso. Put your hands above your head and don't shrug when your shoulders contract.
3 Stay for 2-3 seconds and recover slowly. Do it repeatedly.
Note: the upper body should be kept upright, and the elbows should not be swayed back and forth.
Sitting shoulder pusher
Training benefits: enhance arm strength
Training method: 3-4 groups, 10- 12 times/group.
Coach's tip: I have a shoulder injury, so it is not recommended to do this sport.
Operating steps:
1 Put your feet on the ground, keep your head and cervical vertebra close to the back of the chair, hold the handle outward with your hands, and point your elbows to the ground, with the handle just slightly higher than your shoulders.
2 Push the instrument upward until the arm is almost completely straight (do not lock the elbow joint). Keep your upper body straight and don't shake your elbows back and forth.
Stop for a while at the top of the action and slowly recover until the elbow is slightly lower than the shoulder.