How to make your body fit (arms)
Too lazy to exercise or can't find time to exercise? Do you feel envious every time you see those lifeguards in the photo album "Beach Ranger"? It is impossible to build strong muscles by thinking alone. No matter what method you use, whether you go to the gym, buy fitness equipment from TV shopping channels, or do push-ups yourself, the final result must be perseverance.
In summer, the eager man always wants to wear a sleeveless close-fitting T-shirt to Xiu Xiu's figure, but if the tight-fitting T-shirt is wrapped in a mass of fat or ribs, it will only make others lose their appetite and have the opposite effect. The first step to show yourself is to tell you how to build a strong arm.
Exercise 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.
Upper arm bodybuilding-build solid biceps brachii and triceps brachii
At present, upper arm bodybuilding is developing in a strong and huge direction. But we should pay attention to the following two points: first, triceps brachii and biceps brachii should develop in harmony, and second, arms, legs and shoulders should also develop in harmony, otherwise it will be self-defeating. I object to blindly developing muscles without considering the reasonable proportion of the whole body. In fact, incorporating leg exercises into the training plan will increase the upper arm circumference by 15%. Many young men just want to hone their arms, thinking that just staring at them will do. Actually, it's not. Because only when the body can release a large number of nerve impulses can muscles develop. Of all the movements in the whole body, the foot movement can stimulate the human body to send out the biggest nerve impulse. Therefore, high-intensity and regular leg exercise is essential. Of course, leg exercises don't have to be carried out on the same day as hip exercises, and arm and leg exercises can be combined by cross-training. When doing double-arm exercises, we should pay attention to the gradual rhythm of the training class, and don't suddenly increase the weight of the exercise, which will lead to irregular practice movements. You should add a small amount of weight on the basis of feeling that you don't have to go all out. However, we still need to continue to work hard to achieve the goal of practice. Keep trying new things and pray that you can get feedback from yourself during training. You should make up your mind to thicken the circumference of your upper arm, but don't let your nerves get too nervous.
The developed triceps brachii is one of the most amazing miracles in bodybuilding. Of course, it depends on whether the triceps brachii is developed. If it is not, it is not perfect. Triceps brachii is the opposite of biceps brachii. The former is used to stretch the arm, and any arm stretching action that resists a certain resistance will stimulate this part of the muscle. So there are many ways to practice triceps brachii. The role of the latter is to bend the buttocks. Whether doing bench press or clean and jerk with dumbbells or barbells, triceps brachii will be developed to varying degrees, and the girth will increase rapidly. However, in order to further develop the triceps brachii and make your upper arm reach a super level, you need special muscle training. In fact, the lateral head of triceps brachii can be developed to some extent when the distance between two elbow joints is obviously greater than the distance between hands. For example, when an exerciser makes a general push under the triceps brachii, all three heads of the triceps brachii are exercised if the arms are close to the sides of the body. But if you try to lift your elbow and let it abduct, you should mainly practice your side head. I'm sure that when these muscles are fully developed, the upper arm can appear thicker and more suitable. Although I firmly say that I will work hard to develop the triceps brachii, I also want to warn you that it is not necessary to practice the triceps brachii continuously with a very heavy load, because it will damage the elbow joint and cause severe pain. This kind of pain is usually called "tennis elbow" and is caused by ligament inflammation. If the elbow joint is injured while doing triceps brachii exercises, you should stop practicing immediately. So that it is possible to do the same exercise again after recovery. Generally speaking, the triceps brachii exercises that are most likely to cause elbow pain are one-arm triceps brachii stretching and doing triceps brachii exercises on the frame exerciser. The safest thing is some compound exercises, such as narrow grip push and parallel bars. But it also varies from person to person. I know a person who does all kinds of heavy triceps exercises all the year round and never feels anything wrong with his elbow. Another middleweight athlete had an elbow problem while another person was doing some compound triceps exercises. The treatment is the same, that is, stop moving.
In the field of bodybuilding, it is generally believed that the triceps brachii can be practiced separately through special exercises, so that the triceps brachii has a clear outline and three distinct lines. It is impossible for biceps brachii to reach the same level. If your biceps grow on the upper side (there is a big gap in the elbow when viewed from the side), you should do a lot of "sermon stool" arm bending exercises (the smaller the angle between the stool surface and the ground, the lower the training position). On the contrary, if the biceps brachii grows flat, you need to do some exercises listed by me to thicken the biceps brachii. In particular, we should do some small-scale biceps exercises, such as reverse grip pull-ups, sitting posture bending arm pulley stretching exercises. But as I said before, it is unrealistic to completely change the shape of biceps brachii.
How to make the back of the arm strong
The muscle training of human body depends on the activity. When you focus on wrist movements, the muscles you train are mainly in the forearm muscles; If the elbow joint is the main part, the muscle to be trained is the upper arm; When the shoulder joint is the main part, the muscles to be trained are the related muscles of the shoulder. That is to say, the muscles of the proximal limb (close to the trunk) of the movable joint are the main action muscles of the joint, which is of course the main part of training.
Although holding dumbbells, if the wrist joint is the main activity mode, instead of evenly distributing wrist contraction and extension, abduction and adduction, elbow contraction and extension, shoulder contraction and extension, abduction and adduction, horizontal abduction and horizontal adduction, internal rotation and external rotation, hand muscles can be effectively trained.
The weight of dumbbells is limited, but compared with the muscles of hands, forearms, upper arms and shoulders, the training of distal muscles is mainly muscle strength, and the training of proximal muscles is mainly muscle endurance, so the natural effect is different.
When you want to train the muscle strength and quality of your arms, the weight of dumbbells is only effective for the muscles of your hands and forearms, and the muscle training of your upper arms and shoulders needs more weight to show the effect of muscle strength training. Too light can only train muscle endurance.
Muscle strength training should be coordinated with the whole body, and local training is not only ineffective, but also easy to degenerate again. Poor dry muscles and insufficient muscle strength in the chest and back make it difficult to show the muscles in the shoulders.