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Từng bước
Cách thực hiện
- Engage your core, slightly bend your knees and then explosively push up with your legs while simultaneously pushing the barbell straight up over your head.
- Pause for a moment at the top with your arms fully extended, ensuring that the barbell is in line with your body's midline and your head is pushed forward a bit.
- Lower the barbell back to your shoulders in a controlled manner while bending your knees to absorb the weight.
- Reset your stance and prepare for the next repetition, ensuring you maintain proper form throughout the exercise.
Tổng quan
Về bài tập này
The Push Press is a dynamic weightlifting exercise that targets multiple muscle groups, including the shoulders, arms, and lower body, promoting overall strength and power. It's suitable for anyone from beginners to advanced athletes, particularly those looking to improve their functional fitness or performance in sports. People would want to perform this exercise as it not only enhances muscle tone and strength, but also improves balance, coordination, and boosts metabolic rate for effective calorie burning.
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Mẹo kỹ thuật
A push press is not just an upper body exercise, it involves your whole body. Before you start the lift, tighten your core and lower body. This will provide a stable base for the lift and protect your lower back.
Another common mistake is using only your upper body to push the bar up. Instead, bend your knees slightly and then explosively straighten them to help drive the bar up. This will allow you to lift heavier weights and also protect your shoulders from injury.
When pressing the bar overhead,