Barbell bending weight lifting can exercise biceps brachii and forearm muscles. The greater the weight, the stronger the arm strength. Generally, the holding distance is shoulder width, and the training is carried out by standing posture. Lift the barbell from the bottom to the top. When the forearm and biceps brachii approach each other, the contraction effect of the anterior muscle group of the whole arm is obvious. Choose four weights and increase them by 5kg at a time, such as 20kg, 25kg, 30kg and 35kg. The weight of each animal was divided into two groups, which were 15, 13, 1 1 and 9 times respectively. Each group rests for 20 seconds. If you are exhausted, you can swing the barbell up until you are exhausted.

Pulling up is a compound action. Besides training back muscles, it can also strengthen hands, forearms and biceps brachii. Especially in the first half and pull-ups stage, the requirements for arm strength are higher. Generally, the holding distance is greater than the shoulder width, and the holding method is empty. Hang posture, do exercises from bottom to top, and pull up to chin above the crossbar. Select 3 decreasing groups for training, starting 8 times, then 7 times, and finally 6 times, and ***9 groups. There is a rest time of 15 seconds between each group of movements.

Barbell bench press can stimulate the chest muscles at the bottom and strengthen the triceps brachii. There are high requirements for the strength of the wrist and forearm. Usually, the distance to hold the barbell is greater than 1.5 times the shoulder width. Lower the barbell to the middle and lower part of the chest muscle, and then push it up until the arm is straight and the barbell locks. Choose three weights and increase them by 5kg at a time, such as 60kg, 65kg and 70kg. The weight of each animal was divided into three groups, which were 12 times, 10 times and 8 times respectively. Each group should rest for 30 seconds and keep the same rhythm. If you are exhausted in advance, you can put the barbell back in place and repeat after a short rest.

The arm flexion and extension of parallel bars can be accomplished by elbow and shoulder flexion and extension. The bottom can strengthen the triceps and forearms. You can also practice your chest muscles when you lean forward. Generally, the grip distance is shoulder-width, the legs on both sides are folded back, and the elbow flexion and extension are completed in a suspended posture, and the bottom is flush with the shoulder joint. Select 4 groups for training, do 2 groups of movements at a time, start 12 times, then 10 times, 8 times, the last 6 times, ***8 groups. There is a rest time of 15 seconds between each group of movements. The body can move directly down and up without leaning forward. When you are exhausted, you can pause for a few seconds and then repeat.