健身球哑铃坐姿推肩

动作介绍

基本信息

目标肌肉:肩膀/三角肌 运动类型:力量 所用器械:健身球
力学:复合 发力类型: 经验水平:中级水平
相关部位:腹肌, 肱三头肌

动作图解

目标肌肉群

操作方法

    Choose a pair of dumbbellsand sit down on the center of anexercise ball and tighten your core.

    Raise the dumbbells above your head and twist so that your palms are facing forward. Your back should be straightand your feet firmly planted on the floor for stability. This is the starting position for the exercise.

    Keeping your eyes facing forwards, slowly lower the dumbbells to the sides of your shoulders.

    Once they are around shoulder height, contract the shoulder muscles and raise the dumbbells back to the starting position.

    Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down for the next rep.

    Repeat for desired reps.

Exercise Tips:

  1. Keep your back straight throughout the movement. Don't let it arc too much when pressing the weight.

  2. Use slow and controlled movement, both when pressing and when lowering the weight.

  3. Use a full range of motion by lowering the dumbbells as far as possible, and raising all the way up without locking your elbows out at the top of the movement.

  4. Keep your core tight throughout the movement. Doing this will ensure stability and benefit your abdominalmuscles and core strength greatly.