If the trainer's arm strength is insufficient, it will easily lead to unstable strength and serious arm trembling when using heavy load training. If the overall coordination of gymnasts is not well controlled at this time, it will easily lead to training accidents. At the same time, the lack of arm strength will directly strengthen the wear of elbow joint and wrist when using heavy load training, which will cause serious pressure on arm joints. If you do this for a long time, it will also cause serious wrist and elbow pain, so bodybuilders must strengthen their arm strength in the early stage of fitness.
Strengthening the arm will not only make the arm stronger and stronger, but also make the arm more stylish and beautiful. Today, I will arrange a set of perfect biceps brachii and triceps brachii training movements for you, which can perfectly enhance the arm strength, enhance the basic strength of the arm and lay a solid foundation for the overall fitness.
The arm training plan this time is still to arrange biceps brachii+biceps brachii on one training day, and a super group completes most of the movements, completing biceps brachii/biceps brachii/biceps brachii once without rest.
Two movements form a super group, especially a super group with no rest between groups. The choice of action is also very important. It is best to choose actions that can be more convenient and efficient to connect with each other, that is, to do the next action in the shortest time after completing one action (the less time between actions, the better), so that the connection between actions is more convenient and efficient.
The following 7 unicorn arms strengthen muscle building training, and do 4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Action 1 (the action of training biceps brachii)+action 2 (the action of training triceps brachii) form a super group. After completing action 1, bend it with a barbell 15- 12 times/12-/kloc-0.
Action 3 (the action of training biceps brachii), bend with rope+straight bar (high position). The rope can be selected from the rope of gantry or the rope that pulls down the back equipment, and the weight used is constant. Each group does 15- 12 times/10 times.
Action 4 (the action of training triceps brachii)+Action 5 (the action of training triceps brachii) form a super group-complete Action 4. Do flexion and extension with rope +V rope 15- 12 times/12- 12, and then do it directly without rest-action 5. 65448 bend with rope +V rope. 12- 10 is 1 group. Note: the rope can be the rope of the gantry or the rope that pulls down the equipment behind.
Action 6 (the action of training triceps brachii)+Action 7 (the action of training triceps brachii) form a super group-complete Action 6. Press down with rope +V rope 15- 12 times/12- 10 times, and then do it directly without rest-action 7. Make 65440 bends with rope +V rope.