< strong>The previous article introduced you to the single-arm shoulder press
Using one hand to perform shoulder presses can help you develop shoulder strength. In addition, the single-arm shoulder press also It has the following advantages:
1. Helps you improve muscle strength imbalance and left-right imbalance;
2. Forces you to recruit more core muscles to stabilize your body and improve core strength
3. Activate more motor units and have a greater range of motion. Most The total weight a person can lift with one hand is heavier than the weight lifted by both hands!
However, although the one-arm shoulder press is good, it is not simple. In addition to some basic movement details, there is one thing that needs special attention!
Today I want to share with you the most common mistake when performing single-arm shoulder press: scoliosis
As shown below:
When doing the shoulder press, in order to work hard to lift the dumbbell above your head, sideways Flex your spine to compensate! Serious conditions can cause injury to your spine!
We all know that the main function of the spine (especially the lumbar spine) is stability. When our limbs move, only a stable and neutral spine will allow better strength. Conduct!
/p>
When your spine loses stability and the weight of the load is added, your intervertebral discs will Being squeezed asymmetrically, ultimately leading to an increased risk of injury
Ideal situation: The trunk should be completely stationary, the spine should be in normal physiological alignment, and no rotation or displacement will occur!
To do this, you need to mobilize the core muscles to work together to stabilize the trunk and resist lateral flexion
At the same time, don’t be greedy for weight! When you lift heavier weights, you lose core stability, which leads to a greater risk of injury!