If you can't control the equipment safely and stably, it will increase the pressure and wear of muscle joints during training and increase certain safety risks. The most important thing is that the arm strength is weak and there are many strength training actions. If you can't complete them, the overall quality of training will be greatly reduced.
Therefore, if bodybuilders want to improve their fitness quality, they must start with improving their arm strength. Only when your arm strength is improved will your fitness quality advance by leaps and bounds. Otherwise, you can only swim on the edge of training, and it is difficult to achieve the pleasure of conquering the desire for muscle stimulation in deep training. With the improvement of arm strength, the shoulder joint and elbow joint can be better protected. Shoulder is also the most involved part in fitness training and the most seriously injured part in fitness training.
Not only will it take a long time to recover, but it will also have a lasting impact, resulting in unbearable weight on the shoulders. Therefore, we must absolutely protect the shoulders during training. After strengthening the arm strength, the pressure on the shoulders can be reduced, because when the arm strength is enhanced, the situation of borrowing from the shoulders during training will be reduced, thus reducing the pressure on the shoulder joint and achieving better shoulder protection effect. If you feel that your arm is out of depth during training, you must strengthen your arm strength. Only by strengthening the arm strength can the training quality be improved.
Here is a set of very comprehensive arm strength training exercises for you, which can help you strengthen the overall strength and muscle dimension of your arm from all aspects. Strong arms can not only enhance your arm strength and training safety, but also make you exude domineering power and dress more stereoscopically. This training action has 1 1 movements, which can completely strengthen biceps brachii and triceps brachii. During training, do 3 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).
Action 1+ action 2 constitutes a super group-complete the action 1 (figure 1, the first half), use the EZ stick to do the reverse hand 12- 10 times, and then do it directly without rest-action 2 (figure 1, Choose the right weight to ensure that the super group can be completed. Move 1 during training. Note that the posture of holding the barbell is backhand. Combining forehand and backhand barbells into a super group during training can enhance the overall training intensity and effectively reduce wrist pressure.
Figure 1
Action 3: Sit on an inclined fitness chair and do concentrated hammer bending with dumbbells, control the weight you use, and move as slowly as possible in the whole process. The weight used increases gradually, and each group does 12- 10 times. When doing action 3, pay attention to the fact that this action is a hammer bend. The advantage of this action is that it can relieve the pressure on the wrist very well, and the strength is much higher than that of the ordinary bend.
Action 4, one arm leans against the inclined fitness chair to do concentrated bending. This action should be done on both sides. Move the proper weight you use as slowly as possible during the whole process, so that the biceps brachii can be fully contracted and stimulated. The weight used gradually increases, and each group (each side) does 12- 10 times.
Action 5 (Figure 4, the first half), stand and bend with dumbbells. This action should also be done from one side, with the big arm perpendicular to the ground and controlled as slowly as possible. The weight used gradually increases, and each group (each side) does 12- 10 times.
Action 6 (Figure 4, the second half), standing, making concentrated bending with rope and handle, starting from one side, moving slowly as far as possible to make biceps brachii fully contract, and doing 12- 10 times for each group (each side).
Figure 4
Action 7: Flex and extend the triceps brachii with the EZ bar on the inclined fitness chair. When training, you should control your movements slowly and keep pushing. Don't relax your strength when descending, and contract the triceps brachii better. The weight used increases gradually, and each group does 12- 10 times.
Action 8: Flex and extend the triceps brachii with your own weight. The weight used is constant, and each group does 12- 10 times. You can try this action more. It's much better than push-ups.
Action 9: Bend and stretch the triceps brachii behind the neck with rope +V rope, keep control, move all the way, and fully contract the triceps brachii as slowly as possible. The weight used increases gradually, and each group does 12- 10 times.
Action 10 (Figure 8, the first half), use the rope to bend and stretch the triceps brachii from one side, just hold the rope directly. The weight used in the whole movement is gradually increased, and each group (each side) does 12- 10 times.
Action 1 1 (Figure 8, the second half), bending down and stretching the triceps brachii from one side with a rope, which is different from the action angle 10. Just hold the rope directly, and the weight used will gradually increase, and each group (each side) will do 12- 10 times.