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Arnold’s recommendation is a very effective action. Many people are familiar with it. If a person insists on training Arnold’s recommendation, it will have many benefits for the body. How much weight. So, what is the best weight for Arnold's recommendation? Let's learn about Arnold's recommendation!
Arnold recommends how much weight is the best
1-5RM: This is the standard practice method used to increase the maximum muscle strength. If your goal is this, I suggest you go down to practice 1-5, lifting about 85% of your 1RM (maximum weight) , This method is not recommended for beginners! Because incorrect posture can easily be injured under heavy weight!
6-12RM: This is the most classic training frequency in general, and it is also the training frequency used by most fitness enthusiasts! Pay attention to increasing muscle volume! The weight of the match is almost between 70-84% 1RM
13+: The weight of the match is below 70% 1RM, which is biased towards muscular endurance! Suitable for novices! For novices, this is the best repetition. This repetition can develop correct posture and movement control. Therefore, it is recommended that those students who are not proficient in the movement start practicing with a repetition of 13+ or more, and wait until the time is ripe before considering weight-bearing!
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 and inhale at the same time.
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.