And if you want to increase the weight of the equipment, your basic strength can't support it at all, and you feel that your training is getting more and more difficult. In fact, everyone thinks that the main reason for the difficulty in training is that the basic strength is not enough and the equipment control is not good enough, so there is no good training quality. If a trainer wants to improve the training quality or gain weight, he must first improve his arm strength. Is there no such thing? King Kong Arm, where is the rock chest? Only by improving the arm strength can the trainer improve the training quality.
Because arm strength is very important for training, all your training is inseparable from arm strength, especially upper body training, and every movement will involve arm strength. No matter where you practice, you will find that arm strength is very important. For example, practicing chest muscles and doing bench presses require strong triceps strength. For example, when you practice back, you will find that biceps brachii plays a very important role.
For example, when doing pull-ups, arm strength also plays a key role. Many people say that pull-ups can't be pulled up because of weak waist strength, and they have been strengthening their waist strength. However, it is still very difficult to do pull-ups when the waist strength is improved. In fact, this is because the arm strength has not improved. When the arm strength and waist strength are improved, the pull-ups can be easily completed.
Therefore, for bodybuilders, if they want to improve the training quality, they must strengthen their arm strength. Strengthening their arm strength will help trainers to better control their own equipment, control their movements and postures, and better avoid training risks. We all know that fitness training also has certain risks. The danger of fitness is that they accidentally drop their own equipment and scratch or strain their trainers during training.
Strengthening arm strength is the best way to avoid losing equipment. The reason why the equipment is lost in training is mainly because the trainer's arm strength is weak and he enters the exhausted state too early in training, which leads to the trainer's inability to control the equipment stably and safely, thus causing training accidents. So if you want to have this situation, you must improve his arm strength.
This group of super arm strength training for everyone today is very suitable for bodybuilders to strengthen arm strength training at all training stages. If you feel that your arm strength is not enough during the training process, especially during the heavy exercise training, you should strengthen your arm strength.
In this arm training plan, many movements are completed by the super group, including 2+3 brachialis muscle and 3 brachialis muscle +3 brachialis muscle. The arm pays more attention to the quality of each movement to ensure the movement quality and completely contract the target to be strengthened (2 brachialis muscle +3 brachialis muscle). On the premise of ensuring the quality of movements, more incremental groups and super groups are used to increase the overall training intensity. There are many moves in this training. A * * * has 10 movements, and each movement is done in 3-4 groups during training.
After each group is finished, it is necessary to take a full rest for 90 seconds, so that the arm strength can be restored before continuing the next group of training. The weight used in this training action should be the weight that you can completely control, and you must never use too much weight, because this action is more and is super-group training, with great intensity, so you can't use too much weight for training.
Strengthening effect of biceps brachii
Action 1, the body relies on a fitness chair with a certain inclination angle, and makes concentrated bending with dumbbells. This action starts from one side and the weight used gradually increases. The weight of each group can be increased once, or two groups can be increased. After the dumbbell bends to a certain extent, return and try to keep control. Do 12-8 times for each group (each side).
Action 2: Use the EZ bar to bend in the sitting position, move the EZ bar to bend to a certain extent, then return, keep control and contract the biceps brachii better. The use weight is gradually increased, and each group or two groups can increase the use weight once, and each group can do 12-8 times.
Action 3, sitting posture, using the fixed instrument inclined plate/chair to do concentrated bending, can force the biceps brachii better and more isolated, maintain the whole action, and focus on stimulating the biceps brachii. The weight used is gradually increased, and each group or two groups can increase the weight used once, and each group can do 12-8 times.
Then complete the action of practicing triceps brachii (in which the action of practicing triceps brachii is interspersed to form a super group)
Action 4: press down with rope+crank when standing. The body maintains a certain standing angle, and the weight used for the whole movement remains unchanged. The weight used is gradually increasing. You can increase the weight of each group or two groups once, and each group can do 12-8 times.
Action 5+ Action 6 constitutes a super group (action of triceps brachii+action of triceps brachii). Do action 5 first, press the rope 12- 10 times, and then do action 6 directly. Lifting the hammer alternately 12- 10 times is 1 group. These two movements constitute super group training, and the movements are completed. The two movements keep moving all the way to ensure the training quality.
Dynamic Figure 7 includes two actions.
Action 7+ Action 8 constitute a super group (both actions are to practice triceps brachii). After completing Action 7 (Figure 7, the first half), press 12- 10 times on the backhand with rope+crank, and then finish it directly without rest-Action 8 (Figure 7, the second half) flexes and stretches the triceps brachii with rope+crank at a high position.
Dynamic Figure 8 includes two actions.
Action 9 (Figure 8, the first half) leans on the dumbbell rack with one hand, and flexes and stretches the triceps brachii with dumbbells from one side. The weight used is gradually increased. Each group or two groups can increase the weight used once, and each group can do 12- 10 times.
Action 10 (fig. 8, second half) Press the triceps brachii with a fixed instrument. If the gym doesn't have this kind of equipment, you can use the parallel bars with arms flexed and stretched instead, and the weight used will gradually increase. The weight of each group or two groups can be increased once, and each group can do 12- 10 times.