If you want to exercise your arm muscles, you should mainly exercise your biceps and triceps, which is enough.
Look at it! Is the way to exercise these two parts:
First, biceps brachii
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Alternate bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
Second, triceps brachii
1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
Moreover, protein should be supplemented after exercise to fully recover the injured muscle fibers.
Finally, I wish you success in your exercise! !
triangular
The broad shoulders established by the huge and full deltoid muscles are an indispensable part of super physique. Therefore, unless you learn how to train, don't practice physical fitness easily.
The referee pays attention to the deltoid muscle of the athlete, and the bodybuilder's first impression is that his shoulders are broad. Wide shoulders can make the figure more perfect, and a pair of missing deltoid muscles just destroy this perfection. Therefore, the training of deltoid muscle should not be allowed to drift, and we should learn to train deltoid muscle seriously, even if it is a subtle difference in action. Any attempt to cover up the bad parts will bring you a lot of trouble on your way forward. I hope everyone can face up to this problem and concentrate on improving the training level, then your success is inevitable.
Let's begin to explain the classic deltoid training. Please pay attention to its training rules.
Rule 1: Before you train deltoid muscles, please make clear their structure. The deltoid consists of three bundles: anterior, middle and posterior. When practicing shoulders, you can't just practice a bunch. Don't concentrate on doing different exercises on the front, side and back shoulders.
Rule 2: dumbbell push and side lift are the key contents of training. My shoulder training starts with two movements: a push and a dumbbell side lift. The push stimulates all the deltoid muscles, making them bigger and forming broad shoulders. Dumbbell lateral lifting can increase the width of shoulders and enhance the visual effect. Wide shoulders and thin waist, the upper body can form a beautiful "V" shape.
Rule 3: Stimulate the lateral deltoid tract by pyramid training rules.
One day four years ago, I was walking outside the gym, wondering why I didn't practice my imaginary shoulders. Genetic factors gave me a pair of shoulders unique to the champion's physique. After thinking about it, I feel that I missed something precious in training, so that my shoulders can't be widened. So I decided to use the pyramid rule to develop the lateral bundle and see if there will be any changes. After using this rule for two weeks, I was pleasantly surprised to find that my shoulders became wider and thicker, and I made a lot of progress. I finally broke through the obstacles with this training method and achieved great success.
I do 25 side lifts with 30-pound dumbbells, 15 with 40-pound dumbbells, 10 with 50-pound dumbbells and 8 times with 60-pound dumbbells. Then do it in reverse in this order until 30 kg, 25 times. Do two cycles without rest in the exercise.
Rule 4: Don't ignore the trapezius and deltoid muscles. Symmetry is very important in bodybuilding training. You need to build a symmetrical physique. You can't think that one part of your body is more important than others. In deltoid training, it is required that the posterior bundle of trapezius muscle and deltoid muscle can match the anterior bundle and middle bundle of deltoid muscle. Therefore, it is recommended that you include bending over birds and rowing upright in your shoulder training program.
Rule 5: Don't neglect joints, or you will get hurt. Shoulder joint is one of the dangerous areas of training injury accidents. Even if you move in the right posture, you will be in danger of injury if the weight is too heavy. Therefore, it is essential to make two groups of warm-up suggestions 20-25 times before formal training.
Rule 6: All shoulder exercises should start with recommendations. Pressing can effectively increase the strength and volume of the front and middle bundles of deltoid muscle. I use Smith's instrument (or barbell) to do neck press, which is a good action, develop the anterior middle bundle of deltoid muscle, then lift dumbbells sideways, bend over to fly birds, and finally row upright.
Rule 7: It is very important to resume adjustment. I often train every part twice a week. If your shoulders are strong, try to stimulate this area twice a week. If your shoulders are to develop hard, it is enough to practice deltoid once a week.
Rule 8: Focus on technical movements. Every movement should be done strictly and correctly. Please pay attention to the action instructions I do below. If you train carefully, you can practice deltoid muscle better.
Barbell pressing: It can be done with Smith instrument or barbell. Push the barbell to the highest point and then lower it to the upper chest position. Strictly control the completion of each push, don't do it too fast, otherwise the muscles will not be fully stretched.
And contraction. Don't push the barbell at the bottom of the action. It is suggested to do two groups of 20-25 warm-up exercises and four groups of 10- 15 formal trainings.
Lifting dumbbells horizontally before alternation: I do this on an inclined stool to enhance resistance. This is a very challenging action, of course, I also do the flat lift in front of the station.
Hold the dumbbell in the front of the thigh, slowly lift the dumbbell forward to the position above the head with one hand, and then lift it up with the other hand after the control is lowered. Many bodybuilders put dumbbells on the outside of their thighs, so it is easy to borrow when lifting forward, which is not desirable. In order to practice deltoid toes in isolation, dumbbells should be placed on the front side of thighs.
Do this action in 3 groups, each group 10- 15 times.
Dumbbell side lift: sitting or standing posture. First put the dumbbell in front of you, and then slowly lift it to the sides until your arms are parallel to the ground. At this time, the middle bundle of deltoid muscle should be completely tightened. Then control the weight and lay it flat slowly. The mistake that this action is easy to make is that the weight is too big to control when the peak shrinks.
Do this action in 4 groups, each group 10- 15 times.
Bird-prone: You can also do it on a sloping stool, just like holding it horizontally in front. Lie prone on the inclined stool, hold the dumbbell hanging beside you, lift the dumbbell to the outside, spread it as far as possible, and then control the lowering and reduction. Many people do this action in a hurry, so we should pay attention to controlling the weight. If the dumbbell is not high enough, it will reduce the stimulation to the posterior bundle of deltoid muscle.
Do this action in 3 groups, each group 10- 15 times.
Rowing upright: You can also do this with dumbbells. Doing it with a barbell can better control the movements. Hold the bell in front of you with a straight arm with a grip distance of 10 cm. Then keep the barbell close to your body, slowly pull it up to the height of your nose and restore it. When doing this action, many people didn't reach enough height and didn't put them down to the end. The purpose of lowering is to stretch muscles better. Pay attention to control the rhythm and keep the trunk upright when lifting the bell, so that the main training muscles can be stimulated to the maximum extent and promote their growth.
Do this action in 3 groups, each group 10- 15 times.