Healthy * * * arm muscles
First, the barbell is bent.
Target muscle:
1. Feet shoulder-width apart, knees slightly bent, hands hanging on the front of thighs with barbells in the middle, upper arms close to the body, palms forward.
2. Bend the barbell to the chest with the contraction force and do the peak contraction. Then slowly put it down and recover.
Second, squat dumbbell bending
Target muscles: lateral head and brachial muscle.
1. Sit at the end of the stool with your feet apart, with your upper body leaning forward, a bell hanging between your legs, and your lower back and elbow joint supported on the inside of the same leg. The other hand can support the legs and maintain balance.
2. With the elbow joint as the axis, the forearm is bent upward by the contraction force of biceps brachii to perform peak contraction. Then slowly put it down and recover.
Three, standing posture high tension bending
Target muscle: biceps brachii
1. Stand between two tensioners, raise your arms horizontally, hold a handle in each hand, palms up.
2. Try to keep the upper arm still, and use the contraction force of biceps brachii to pull the handle above the shoulder to make the contraction peak. Then slowly recover along the original road.
Fourth, standing posture and low posture stretch bending
Target muscle: biceps brachii
1. Facing the crime of low tension, stand with your arms drooping, your hands shoulder-width apart, and hold the handle on the front side of your thigh with your palms up.
2. Without moving the upper arm, bend up to the chest with the contraction force of biceps brachii, and do peak contraction. Then slowly put it down.
Five, arm bending
Target muscles: lower part of biceps brachii, muscle abdomen and inner side of head.
1. Adjust the height of the seat so that the underarms are just placed on the support plate, the feet extend forward to stabilize the body, and the palms hold the bar upward.
2. Bend upward with the contraction force of biceps brachii for peak contraction. Then slowly put it down.
Sixth, sit on the barbell, bend and stretch your neck and arms.
Target muscle: triceps brachii
1. Sit in a chair with your feet flat on the ground, your upper back close to the back of the chair, your arms raised close to your ears, and your elbows bent 90 degrees.
2. Keep the upper arm still and lift the barbell to the top of your head with the contraction force of triceps brachii for peak contraction. Then slowly lower to the starting position.
Seven, sit dumbbell neck back arm flexion and extension.
Target muscle: biceps brachii
1. Sit on the stool with your feet flat on the ground. Hold one end of the dumbbell with both hands and straighten your arms up.
2. Use the tension of the triceps brachii to control the dumbbell to slowly fall to the back of the neck, and then lift the dumbbell with the contraction of the triceps brachii.
Eight, supine barbell arm flexion and extension
Target muscle: triceps brachii
1. Lie on your back on the bench, put your feet flat on the ground, straighten your arms up, and hold the barbell tightly with your hands.
2. The upper arm is fixed, and the two forearms droop forward with the tension of triceps brachii. Then lift the barbell with the contraction force of triceps brachii.
Nine, prone dumbbell single arm flexion and extension
Target muscle: triceps brachii
1. Kneel your inner legs and arms on the bench, bend your upper body forward parallel to the ground, support your outer legs, and hold the bell in your outer hand until your upper arm is parallel to the ground. Look forward at first sight.
2. Use the contraction force of triceps brachii to lift the dumbbell backwards until the arm is straight, and then return to the original way.
Ten, forget it.
Target muscle: triceps brachii
1. Stand facing the pressure gauge, with two arms and upper arms close to your body, and hold the handle with your hands separated from your chest.
2. Press your hands with the contraction force of triceps brachii until your arms are straight. Then slowly return upward with the tension of triceps brachii.
Eleven, narrow push-ups
Target muscle: triceps brachii
1. Same as usual push-ups, except that the distance between hands is several centimeters.
2. Slowly lower your body until your upper arm is parallel to the ground. Then lift it, but don't straighten your arms completely.
Twelve, kneeling barbell wrist bending
Target muscle: flexor carpi ulnaris. Flexor carpi radialis (holding flexor digitorum medialis and extensor lateralis forearm in reverse)
1. Kneel in front of the stool, put your forearms on the stool surface, and hang your hands out of the stool.
2. Bend the barbell upward to the limit and do peak contraction. Then try to put it down and restore it.
XIII. Lateral bending
Target muscle, forearm muscle and brachial machine
1. Stand naturally, hang the bell by your side with your hands and rush forward with your eyes.
2. Bend the forearm muscles and humerus muscles to the front of the shoulder and do peak contraction. Then slowly put it down for reduction.
The above exercises, each action is 2 ~ 3 groups, each group is 8 ~ 12 times.
The most effective way for men
First, Istanbul 8 and Turkey 8 started their operations.
The action invented by the Turks is called "No.8" because it can have eight muscles in one action, including five groups: core muscle group, upper arm, thigh and calf.
Istanbul 8 is very simple. Hold the dumbbell in one hand, lie on the ground with your back on the ground, straighten your arm holding the dumbbell, keep this posture, and then stand up. Restore the starting posture and repeat the above actions. Hold the dumbbell 4 to 6 times left and right.
Second, squats promote leg joints.
Stand under the horizontal bar, squat down, put your hands on the ground between your legs, jump back with your feet as the starting position of push-ups, then jump forward with your legs to restore the squat position, with your hands still on the ground. Stand up straight, jump up, grab the horizontal bar and make one.
This action can exercise quadriceps, chest, latissimus dorsi, triceps, thighs and waist and abdomen, and can be used to create a V-shaped bodybuilding posture.
Third, sit down.
Lie on the ground with your back bent 90 degrees and your feet flat on the ground. You can let a companion stand on your feet gently or put it under something to fix it. From this action, stand up and face your partner with the strength of your waist, abdomen, legs and feet. Then resume the starting posture and repeat the above actions.
Summary: It doesn't mean that exercise can have a good effect, nor does it mean that excessive use of dumbbells can exercise arm muscles. So, how to gain muscle, or learn from the health guide I prepared for you.
Arm muscle