If the arm strength is weak, it will have a great influence on fitness and bodybuilding, and there will also be a chance of fitness injury. Moreover, carrying out weight-bearing training under the condition of weak arm strength will also cause serious wear and injury to arm joints. If the wrist and elbow are worn for a long time, it will hurt the fragile joints and make the whole arm unable to bear any weight.
Therefore, in the early stage of fitness, it is necessary to strengthen the training of the overall strength of the arm and reduce the stress and wear of the joints. Pay more attention every time you exercise. In addition to simple arm strength training, it is also necessary to pay attention to the standards of each movement and try to achieve each movement standard. At the same time, do a good job of joint protection, and be sure to bring protective gear when training. This is the most effective way to reduce joint wear and injury.
For the method of how to reduce wrist and elbow wear in training, please see "Five Training Grips Effectively Reduce Wrist Pressure, Avoid Injury and Make Fitness More Scientific" written by Bian Xiao two days ago, so I won't go into details here. Today, Bian Xiao recommended a group of muscle strength training for biceps brachii and triceps brachii, which can help you improve the overall strength of your arm very quickly and effectively. Only when your arm strength is improved can you be safer.
The following 10 training movements, the triceps brachii training is completed with heavy weight training, and the biceps brachii combination super group training is completed. Do 3-4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).
The action of triceps brachii is arranged in the front training, and the action of triceps brachii is arranged in the back training.
Practice the action of triceps brachii
Action 1, sit in the fitness chair and bend and stretch your neck with dumbbells. The weight used is gradually increased, and each group does 12-8 times (if you can't hold the heavy weight for the last few times, you can ask your partner to help).
Figure 1
Action 2: Load-bearing dumbbells complete the flexion and extension of the parallel bars arm, and the weight used will gradually increase (gradually increase the weight of dumbbells, just hold the dumbbells with your feet), and each group will do 12-8 times.
Figure 2
Action 3: press the triceps brachii with a fixed instrument, and the weight used will gradually increase, and each group will do 12-8 times.
Figure 3
Action 4: Stretch the triceps brachii with rope+straight bar/curved bar when standing. The weight used is gradually increased, and each group does 12-8 times.
Figure 4
Action 5: Stand and stretch the triceps brachii from one side with rope +V rope. The weight used gradually increases, and each group (each side) does 12- 10 times.
Figure 5
Practice the action of biceps brachii
Action 6: Stand, bend with a barbell, and the super group completes. After completing the heavy barbell bending 10-8 times, do it directly, without rest, and reduce the weight-the barbell bending is enough to force the rest to 1 group.
Figure 6
Action 7 (Figure 7, front) The arm leans against the inclined plate and makes a concentrated bending with the rope +V rope (starting from one side). The weight used increases gradually, and each group does 12- 10 times.
Action 8 (Figure 7, back) Lean your arms against the sloping board, and do concentrated bending with the rope and handle (starting from one side). The weight used will gradually increase, and each group will do 12- 10 times.
Figure 7
Action 9+ action 10 forms a super group-complete action 9 (figure 8, front), stand and bend alternately with dumbbells 12- 10 times, and then do it directly without rest-action 10 (figure 8, back), stand and use a barbell.