Resistance Band Nakaupo Na Shoulder Press
Matutunan kung paano gawin ang Resistance Band Nakaupo Na Shoulder Press nang may tamang form at technique. Ang resistance band exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Triceps, Upper Back.
Paano Gawin ang Resistance Band Nakaupo Na Shoulder Press
Sundin ang mga hakbang na ito para maisagawa ang Resistance Band Nakaupo Na Shoulder Press nang may tamang form:
- 1Umupo sa upuan o bench nang tuwid ang likod at nakapatag ang mga paa sa sahig.
- 2Hawakan ang resistance band gamit ang magkamay, nakaharap pasulong ang mga palad, at dalhin ito sa taas ng balikat.
- 3Itulak ang band pataas, buong-buong inuunat ang mga braso.
- 4Sandaling itigil sa itaas, pagkatapos ay dahan-dahang ibaba ang band pabalik sa taas ng balikat.
- 5Ulitin para sa gustong bilang ng paulit-ulit.
Mga Muscles na Ginagamit sa Resistance Band Nakaupo Na Shoulder Press
Primary
Secondary
Exercise Details
- Equipment
- resistance band
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Resistance Band Nakaupo Na Shoulder Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Mga Kaugnay na Exercises
resistance band seated shoulder press na pababa
dumbbell one arm shoulder press
cable standing shoulder external rotation
dumbbell lying external shoulder rotation
cable front raise
kettlebell alternating press
Mga Madalas Itanong
Anong mga muscles ang ginagamit sa Resistance Band Nakaupo Na Shoulder Press?
Ang Resistance Band Nakaupo Na Shoulder Press ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Upper Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.
Anong equipment ang kailangan ko para sa Resistance Band Nakaupo Na Shoulder Press?
Ang Resistance Band Nakaupo Na Shoulder Press ay nangangailangan ng resistance band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.
Paano ko maisasagawa ang Resistance Band Nakaupo Na Shoulder Press nang may tamang form?
Simulan sa pamamagitan ng Umupo sa upuan o bench nang tuwid ang likod at nakapatag ang mga paa sa sahig. Hawakan ang resistance band gamit ang magkamay, nakaharap pasulong ang mga palad, at dalhin ito sa taas ng balikat. Itulak ang band pataas, buong-buong inuunat ang mga braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.
How often should I do the Resistance Band Nakaupo Na Shoulder Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Resistance Band Nakaupo Na Shoulder Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Resistance Band Nakaupo Na Shoulder Press best for?
The Resistance Band Nakaupo Na Shoulder Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
I-track ang Resistance Band Nakaupo Na Shoulder Press sa Cora
Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.
I-download ang Cora para sa iOS