The Arnold press is an exercise with many functions. When practicing the Arnold press, you must first understand some issues about the Arnold press, such as how many kilograms of dumbbells are correct? Of course, doing this will allow you to better practice the Arnold press. So how many kilograms is the best for Arnold to press? If you are not sure, you can come and find out.
How many kilograms did Arnold press
1. Look at your weight
Generally speaking, events such as iron lifting are related to personal weight. Of course, a person who only weighs 100 kilograms and a person who weighs 150 kilograms cannot use the same weight. Take the dumbbell press as an example. If the weight is 120 pounds, a 50-pound dumbbell is enough. If it is 140 pounds, it is already good to use a 70-pound dumbbell. Be sure to refer to your own weight to choose the right dumbbells. When your body adapts, gradually increase the weight. Don't rush for success and achieve it overnight.
2. Look at physical fitness
The appropriate weight for Arnold's press has a lot to do with one's physical fitness and body fat rate. For example, a person who weighs the same 150 pounds, but a person looks fatter, has more body fat, and has poorer physical fitness, will definitely not be the same as a person who looks thinner, has more muscles, is stronger, and has poorer physical fitness. It is also better for people who are better to use the same weight. If it is the former, it is recommended to use a small weight first to reduce your load appropriately. Of course, if you feel that your physical fitness is particularly good, you can also try to add some weight to the basic weight, but do not To show off one's power.
3. Look at the purpose
The appropriate weight for Arnold's press is also closely related to the purpose of the exercise. If you want to increase strength, try to be heavier. If you want to increase muscle volume, you don’t need to use too much weight. If you want to increase endurance, you need to reduce the weight a little less, mainly increasing the number of sets and The number of reps and weight are not fixed.
Arnold's recommended action essentials
1. Sit on a chair, with your feet on the ground, your arms bent at the elbows in front of you, hold dumbbells in both hands, fists facing inward, and together.
2. During the pressing process, the center of the fist is rotated from facing the body to facing forward, and the hands and arms are rotated from the front of the body to the sides of the body and raised above the head until the arms are perpendicular to the ground when viewed from the front, and the elbows are The joints are slightly flexed, and then lowered back to the original position according to the upward motion trajectory.
Common Mistakes in Arnold Recommendations
Error: Shrugging the shoulders, the elbow joint is hyperextended and locked at the top of the lift, and the arms do not turn from the front of the body to the sides during the push.
Solution: Keep the shoulder joint stable, keep the elbow joint slightly bent, and turn the arms from the front to the sides of the body.