In fitness movements, there are many movements, and when we are exercising, it is very important to choose the appropriate movements, because the fitness effect, method and emphasis of each movement are different. The Arnold press is a pressing movement using dumbbells. Of course, the Arnold press is also particular. So what weight is appropriate for the Arnold press?
How much weight does the Arnold press use
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.
Correct actions for Arnold press
1. Hold a dumbbell in each hand and curl, standing or sitting, but you need to straighten your back, lift the dumbbell to the shoulder position, and face your palms;
2. Then lift up like a dumbbell press, and begin to rotate your wrist so that when the dumbbell reaches its highest point, your palms face forward;
3. Pause at the highest point, then lower the dumbbell in the opposite direction of the upward movement, and repeat.
Things to note when recommending ArnoldItem
1. When pressing, try not to push to the highest point where your arms are fully extended, otherwise the elbow joint will be fully extended and locked, and the deltoid muscles will not exert much force, and the weight will be supported almost entirely by the bones. If you stop before the elbow joint is straightened and start lowering the dumbbell, the effect of the exercise will be greatly enhanced;
2. The movements need to be completed strictly to ensure that the dumbbells are completely under your control;
3. Don’t focus too much on lifting the dumbbells above your head, otherwise your arms will start to shake and tend to borrow force; this action consists of half a raise and half a press. The front head of the deltoid muscle Both the head and the middle head can be thoroughly exercised. It is an excellent deltoid training exercise.