Instraksen bilong yusim masin bilong presim solda

 

Pastaim long yusim Seated Shoulder Press Machine, pastaim stretim mak bilong sia. Bihain long yu sindaun, yu mas holim gut ol han bilong masin taim han bilong yu i hangamap stret, na ol elbo bilong yu i stap stret wantaim ol join bilong solda bilong yu. Bihain lokim sia bilong pasim sia long muv taim yu trening. Long wankain taim, putim lek bilong yu long solda-width na step strong long graun, presim baksait bilong yu fulwan long baksait bilong Seated Shoulder Press Machine, holim het bilong yu i stap isi na lukluk stret i go het, na taitim liklik bel bilong yu long holim strongpela stebiliti. Long taim bilong trening, holim han bilong Seated Shoulder Press Machine wantaim bikpela bilong holim i wankain olsem bikpela bilong solda bilong yu. Bihain long yu pulim win bilong kisim strong, rausim win na yusim strong bilong ol masol bilong solda bilong yu long pusim isi isi ol han i go antap inap long han bilong yu i klostu stret tasol noken pasim ol elbo bilong yu. Pilim ol masol bilong solda bilong yu i pas na malolo inap 1-pela seken long taim yu kirap long muv. Bihain pulim win na bosim ol 'handle' long daunim bek long stat posisen long wankain spit, na abrusim fri foldaun. Taim yu yusim Seated Shoulder Press Machine, makim hevi bilong en bihainim strong bilong yu yet-ol nupela manmeri i mas statim wantaim wanpela laitpela hevi samting. Pinisim 10-15 taim long wanwan set, wantaim 30-60 seken malolo namel long ol set. Na tu, mekim 'dynamic warm-up' long solda bilong yu pastaim long trening na 'static stretching' bihain long trening long mekim gutpela yusim na strongim trening.