Motion cycle:

There are two groups of * * * every other day, and each group repeats 10~20 times for a period, and each group needs to repeat the operation for 2~3 cycles.

Exercise method * * * Two groups:

(1) Hand-lifting method

Step 1: This step is to spread your feet wider than your shoulders, swing your body's center of gravity downward (squat down), but keep your hips slightly higher than your knees.

Step 2: Cross your fists in the front gear and raise your arms straight to shoulder height. At this time, you need to feel the strength of triceps brachii (not by swinging your arm). After repeating for about 20 times, take a break and cycle for three times.

(b) Knee push-ups

Step 1: Kneel on your knees, stand on your toes, and open your fingertips. At this point, keep your back straight, don't bow, look straight down.

Step 2: At the beginning, bend your elbows, lower your body vertically, exert your arms and keep breathing evenly. After repeating 15 times, take a break and cycle for three times.

have you finished? Do you feel that your arms have become beautiful and powerful? But it's a pity that Rome was not built in a day. Just like your flabby muscles, you can go out to meet people after three weeks!

As for how to achieve better results after exercise? Many people think that it is to keep an empty stomach before exercise. But in sports such as fitness, you should eat some food before exercise. For example, two pieces of toast, because it can help you burn calories more thoroughly!

Forearm bodybuilding-the key lies in many times

Besides neck, forearm is the most exposed part of human body. For this reason, a small number of bodybuilders spend a lot of time practicing their forearms today. It's really incomprehensible. In fact, almost every exercise has exercised the forearm to varying degrees. If your forearm is below normal level, you must do special forearm exercises as basic training. In other words, at the end of the training course, more than 2-3 groups of forearm exercises should be done. When doing these exercises, you should work as hard as other muscle groups. It is generally believed that the forearm is not easy to practice, and the incremental practice method that is repeated many times must be adopted. The mistake many bodybuilders make is that they use the same load every time they practice their forearms. It is necessary to constantly increase the load and let the forearm develop. In forearm practice, how to arrange the rhythm of training class is a more important problem. Forearm exercises should be carried out slowly and rhythmically, and the interval between groups should be minimized. When practicing, the forearm should be in the "pump effect", which can make blood flow into the forearm and help blood flow into the forearm muscles. After a group of exercises, between

Take a break for a few seconds, shake your arms to relax your muscles, and then do the next set of exercises. When practicing, if the load can be concentrated on the forearm, the result will definitely make the forearm grow rapidly. As long as you persist, the thickening of the hip circumference of the forearm may be unexpected. Forearm circumference is not easy to practice, and it needs full stimulation with heavy load.