The arm training movement is very simple, and the force is relatively direct, but there are still many people who can't develop strong arms.
In the gym, you can see that some trainers do double-headed bending with heavy dumbbells from the beginning, but few people move in a standard way, shaking their bodies and shrugging their shoulders. Basically, the muscles on their arms are not trained.
In fact, arm training is divided into two parts, bending and arm flexion and extension, which are aimed at biceps brachii and triceps brachii. If you want to practice arm thickness, you have to train for these two muscles.
If you want to train effectively, then the movements must be standard. If the movements are not standard, even if you use a heavy dumbbell, you can't stimulate the muscles of your arm well.
First of all, let's look at the action of pressing the rope, which is a training action for triceps brachii. You should know that the triceps brachii accounts for almost two-thirds of the arm area, so whether the arm is strong or not has a lot to do with the triceps brachii.
It should be noted that the upper arm always clamps the body, and then the lower arm flexes and stretches to keep the core stable, which can avoid the body from borrowing too much or pressing down, and has a very obvious effect on isolating muscles.
Dumbbell bending is the action of training biceps brachii, which is the most powerful place to show strength.
Similarly, the big arm clamps the body moderately, don't let the body shake, and put the dumbbell on it, which is very helpful to isolate the muscles. You should know that almost all arm training is the forearm moving, and other parts remain motionless.
The reason why dumbbells are chosen instead of barbells is that dumbbells have higher degrees of freedom, and you can add some arm rotation and vertical movement to stimulate biceps brachii at different angles.
Dumbbell arm flexion and extension is difficult, but it is a very good training action for triceps brachii.
Put the dumbbell behind your body with both hands, and then keep the big arm stable. This process may be difficult to master. It is suggested to familiarize yourself with the action flow with a small weight first, and the safety and efficiency will be improved a lot.
The muscles of the arm belong to small muscle groups, which recover quickly and can be trained regularly. In training, it should be carried out with medium and small weight, and then divided into several times and groups. You can also add one or two arm training actions on the training day of large muscle groups, such as the training action of triceps brachii on the chest training day and the training action of biceps brachii on the back training. Because they all belong to synergetic muscles, it will be more convenient to train and the stimulation will be more in place.