In training exercises, sitting arm flexion and extension is an exercise that has many effects, and it is also an easy exercise to do. Of course, sitting arm flexion and extension often has many benefits to the body, but if you want to have these benefits, the correct way to move is very important. So, where are the muscles for sitting arm flexion and extension exercise? Let’s take a look together below.
Where is sitting arm bending and stretching?
mainly exercises triceps and chest muscles.
The essentials of sitting arm flexion and extension
First, adjust the height of the pastor’s chair. After the body sits on the pastor’s chair, the top edge of the pastor’s chair rests on the lower edge of the shoulder blades, and the feet are naturally opened. Hold the crank barbell with both hands at the position of the narrow grip and place the barbell. Raise the top of the head, with the elbow joint facing forward, while the forearm is perpendicular to the ground, and then inhale deeply, while bending the elbow joint, move the barbell down, and put it to the deepest position, breathe hard, straighten the arm, and then straighten the arm. At the time, slow down and straighten the elbow joint slowly, and then repeat the exercise.
Sitting arm flexion and extension frequency and time
Seated arm flexion and extension exercises are only suitable for moderate-intensity exercises, so each exercise is 4-6 groups, and each group exercises 8-12 times.
Seated arm flexion and extension matters needing attention
The first point is to always pay attention to the feeling of the elbow joint, especially when you first practice sitting arm flexion and extension, the elbow joint is very easy to be injured. When you feel a lot of pressure on your elbow joint, you should stop and rest immediately before practicing. The second point is that the direction of the elbow joint should be kept in a forward position whether it is exerting force or restoring. Otherwise, not only can the triceps be not exercised, but it will also easily cause damage to the elbow joint. The third is that the position of the head should be stable. The neck muscles are easy to borrow force when exerting force. Because the neck can bear limited pressure, if the neck is too strong, it will cause cervical sprain.