Z प्रेस – एक हाथ डंबल
Learn how to do Z प्रेस – एक हाथ डंबल with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Z प्रेस – एक हाथ डंबल is a Dumbbells exercise that primarily targets the कंधे, with secondary activation of the Triceps, Deep Core, छाती. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Z प्रेस – एक हाथ डंबल
A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm.
💡 Instructions:
Sit on the floor with your legs extended straight in front of you.
Hold a dumbbell in one hand at shoulder height, palm facing forward.
Keep your torso upright and engage your core.
Press the dumbbell overhead until your arm is fully extended.
Lower back to the starting position with control.
Complete the desired reps on one side, then switch.
⚠️ Common mistakes:
Leaning back excessively.
Letting the elbow flare too much.
Losing wrist alignment.
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Start Free TrialMuscles Worked by Z प्रेस – एक हाथ डंबल
Equipment
- Dumbbells
Calories Burned Doing Z प्रेस – एक हाथ डंबल
कैलोरी कैलकुलेटर
MET 5.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: Z प्रेस – एक हाथ डंबल
- Type
- Dumbbells exercise
- Primary muscle
- कंधे
- Secondary muscles
- Triceps, Deep Core, छाती
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Z प्रेस – एक हाथ डंबल
What muscles does Z प्रेस – एक हाथ डंबल work?
Z प्रेस – एक हाथ डंबल primarily targets the कंधे, with secondary engagement of the Triceps, Deep Core, छाती.
How do you do Z प्रेस – एक हाथ डंबल correctly?
A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm. 💡 Instructions:...
Is Z प्रेस – एक हाथ डंबल good for beginners?
Z प्रेस – एक हाथ डंबल has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Z प्रेस – एक हाथ डंबल?
Z प्रेस – एक हाथ डंबल requires: Dumbbells.
What are the benefits of Z प्रेस – एक हाथ डंबल?
Z प्रेस – एक हाथ डंबल strengthens the कंधे, engages the Triceps and Deep Core and छाती.
What exercises are similar to Z प्रेस – एक हाथ डंबल?
Similar exercises to Z प्रेस – एक हाथ डंबल include हाथ के घेरे – छोटे से बड़े, बारबेल फ्रंट उठाना, बारबेल ओवरहेड प्रेस, Barbell Upright Row.
Is Z प्रेस – एक हाथ डंबल better than हाथ के घेरे – छोटे से बड़े?
Both Z प्रेस – एक हाथ डंबल and हाथ के घेरे – छोटे से बड़े target the कंधे. Choose based on your available equipment and training goals.
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Z प्रेस – एक हाथ डंबल को अपने प्रोग्राम में जोड़ें
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