Moreover, integrating these two parts for training can better improve the safety of training, coordinate the strength of arms and chest muscles, make the strength more integrated, and make the training just right and natural. In many cases, the movements of bodybuilders in training are unstable and irregular, which are all caused by poor strength coordination and unnatural movements of various parts. After training, when the action points are mastered, the strength can be better coordinated and integrated, making the overall training more natural and coordinated.
If the trainer's strength in all parts of the training is unstable and can't be controlled naturally and safely, it is easy to have accidents. Therefore, bodybuilders should try to carry out some coordinated and stable joint training of all parts during training, which can greatly improve the strength coordination relationship between all parts. When you can perfectly control the strength of each part in training and cooperate in many ways, then you have mastered one of the most important skills in training. This will make your fitness training more effective. If you want to improve your strength coordination training, you can arrange training irregularly, such as: chest muscle+back integration training, biceps brachii+chest muscle integration training, triceps brachii+back integration training, deltoid toe+chest muscle integration training, hip+leg integration training, core muscle integration training and so on. It is best to carry out this kind of integration training irregularly.
This kind of biceps brachii+pectoral muscle training arranged for you today can help you exercise your pectoral muscles and arms better. If you want to do arm and chest muscle shaping and strength coordination training, then you can try this set of movements, which can help you achieve deeper muscle stimulation. 1* * 8 training movements. During training, each movement should be done in 3 groups, each group should do 10- 12 times, each group should rest for 60-90 seconds, and each movement should rest for 90- 120 seconds.
Action 1: Tilt dumbbell bench press. Pay attention to the choice of pressure action during training. If you use equal weight training, it is recommended to train with more than medium weight. If you choose incremental training, you should increase your weight from light to large.
Action 2: washboard dumbbell bird. Weight selection method is the same as action 1, but attention should be paid to arm posture and wrist posture during training.
Action 3: flat dumbbell bench press, narrow distance. Weight selection in training is the same as action 1. Pay attention to wrist posture and contraction at the peak during training.
Action four, the low rope clamps the chest and gradually increases the weight during training. Pay attention to the posture of clamping the chest during the action, and the chest muscles should be fully attacked. This action can effectively strengthen the middle seam and the edge of the pectoral muscle, and it is a perfect training action to shape the pectoral muscle.
Action 5, the rope is stuck in the chest at the low position. This action is different from action 4. You must pay attention when training. The difference from action 4 is not only the posture of the hand, but also the overall force. Trainers must look at the dynamic diagram carefully.
Action six, the classic one-arm dumbbell bends alternately. You can use constant weight or increase weight during training, but you should avoid borrowing. This action is lifted by the strength of the arm, not thrown up. Many people spit out fitness. This must be noted.
Action 7, this action is trained by gradually increasing the weight during training, and carefully refer to the dynamic diagram during training.
Action 8, EZ barbell bending, incremental weight training.