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This content is only sharing, hopefully it is useful, for those of you who want to play a fitness center, practice to strong or raise your chest, your back maybe you need to know what things need to be avoided while exercising using a fitness device called a bench press.
This content is made aiming so that you all don't get injured, when you practice, the goal is to practice bench press to get a good body, not injury ... well then go ahead
1 Lifting the Hip when Starting Lifting Load
At the time of the force, your body and your hips must stick tightly to the bench board to avoid fatal injuries. But sometimes you force yourself in lifting the load so that it forces to increase energy by lifting your hips. This makes your body become curved, if not repaired immediately it will become a habit. This position will put excessive pressure on the area of your back and shoulders which can pose a very fatal risk of injury in both vital areas.
2 Remove the Fitness Bar to the Chest Section
This movement often occurs during bench presses, and is always a habit. If this movement continues to do what you will feel is pain in the chest because of the reflection. Then your chest muscles will not develop at all because there is no contraction that stimulates muscle growth with such movements.
The right movement when bench press is when you lower the load to the chest, do it slowly and feel the contractions in the chest. Touch the fitness bar to the chest but not reflected to reach the maximum position, then increase the load in motion faster than when down. Explanation of easy 2-second downward movement, movement up 1 second. This method will stimulate the chest muscles to contract optimally.
3. Spotter Gives Too Much Help
Having sparing partners during fitness is very fun and very motivating. But to choose a sparing partner, choose one who understands the technique to become a sparing partner. We take the example in the bench press, sometimes when we start lifting weights that are heavier than we usually ask partners to look after and help. But what happens is that our partners lift more with their energy than using our own energy. Make sure your partner knows your abilities and desires.
4. Placement of the Wrong Shoulder
The right shoulder movement when the bench press should be always in the bottom or back position. A common mistake is when you lift your shoulders up to the maximum. This will only kill the contraction of the chest muscles and give contractions to the shoulders, so that the more developed is the shoulder muscles rather than the chest muscles. Not only that, this method can also cause injury to the shoulder because the shoulder is under pressure. If you always complain that your shoulder hurts after doing the bench press, you might have made this mistake. pay attention to the position of your shoulder when doing the bench press force.
5. Do Not Lower Fitness Bar to the Maximum Limit
The ideal movement to bench press is when lowering the load is to touch your chest. But what always happens is you just drop the half not to touch the chest, even just down a little from the starting position and then go up again. This movement is a wrong movement and futile movements because the chest muscles do not get maximal contractions and can even cause injury to the shoulder bagina because the shoulder must be overpressed from the load.
hopefully useful bro ..
selain bench press kami juga menjual berbagai macam fitness center seperti paket alat fitness, alat fitness import ataupun lokal, paket yang sesuai untuk alokasi keuangan anda dan masih banyak lagi