So every bodybuilder must strengthen the training of arm muscle strength, especially the training of biceps brachii and triceps brachii. These two parts are the key to arm strength. Only by strengthening the muscles of these two parts can the arm strength be obviously improved.
But the training of these two muscle groups is also the easiest to enter the bottleneck period. The biceps brachii and triceps brachii are relatively easy to train in the early stage, but it will be difficult in the later stage. Especially after entering the bottleneck period, it will be difficult for them to grow up without a set of high-intensity stimulation training. Therefore, it is best to use periodic incremental training for arm training, that is, increase the training intensity once every training cycle (according to your own ability, don't increase your body too much).
The following small series arranges a set of training movements of biceps brachii and triceps brachii for everyone, which is completed in one training day. 1 * * 7 movements, 2 biceps training movements and 5 triceps training movements, which deeply stimulate the arm muscles. When training, practice triceps brachii first, then biceps brachii. Do 4 groups for each movement, with each group resting for 60 seconds and each movement resting for 120 seconds.
Warm-up exercise (very important) is completed with the action of 1 (Figure 2). Do 3-4 groups, each group do 15-20 times ~ (with lighter weight).
Triceps brachii training action
Action 1+ action 2 constitutes a super group-complete action 1 (figure 1), rope+crank press 12- 10 times, and then finish it directly without rest-action 2 (figure 2), rope+crank press (figure 2).
Action 3 (Figure 3) Use rope+straight bar to do backhand downward stretching, and the weight used will gradually increase, and each group will do 12-8 times.
Action 4 (Figure 4) Use body weight+barbell bar to do flexion and extension of triceps brachii. The weight used is constant, and each group does 12- 10 times.
Action 5 (Figure 5) Complete the triceps brachii short-distance push-ups with self-weight, and do 12- 10 times in each group.
Brachial biceps training action
Action 6 (Figure 6) Use rope+straight rod to make concentrated bending on the fixed inclined plate (priest chair). The normal increasing group was divided into two groups, each group was divided into 12- 10 times, and the super decreasing group was divided into two groups. After completing 12- 10 times, reduce a certain weight without rest until the force breaks 65448.
Action 7 (Figure 7.8) Use the fixed instrument to do the concentrated bending of biceps brachii from one side (if there is no such instrument, replace it with the fixed inclined plate instrument of the priest's chair). The normal increasing group will do 2 groups, each group (each side) will do 12- 10 times (slow contraction), and the super decreasing group will do 2 groups to complete12.