Nowadays, many people like to go to the gym, and going to the gym to exercise has become the choice of most people, because there is a sports atmosphere in the gym, which is conducive to people's persistence. Let's take a look at the action chart of arm training in the gym.

Gym arm training action diagram 1 parallel bars bent arm support (15 times *4 groups)

Bending the arm support has two advantages. In fact, bending your arm will be practiced in the gym.

The first advantage is that it has the greatest influence on the shape of the pectoral muscle. Your chest muscles have the best lines and contours.

Because it is aimed at the lower edge and extension of the pectoral muscle, it looks like your pectoral muscle will be heavy.

The second advantage is that it is heavy, and it can also be made of a weight or hung with a barbell.

So you might as well spend some money to buy a curved arm load-bearing belt.

Hold the parallel bars with both hands and lean forward slightly. Slowly sink, at the bottom stop for a minute, breathe in. When propping up, put your arms around your body and exhale. Repeat 15 times to gain weight when you feel relaxed. Or slow down and feel the chest muscles squeeze and stretch.

Push-ups with chest clips (10 times *4 groups)

Push-ups are isolated, more isolated than all movements.

For example, Swann clip chest, rope clip chest, dumbbell bird, the so-called isolation is very strong.

In front of this action, you are all younger brothers. You can directly feel the contraction of the pectoral muscles, and it is the whole process.

I only practiced this movement for a while, and my chest muscles felt good, and my girth increased rapidly, but I just didn't dare to bear the weight.

Therefore, novice and intermediate players are suitable, and experienced players are not so good.

Find a basketball and hold both sides of it with both hands. Be careful, thumb down, or the tendon sheath will hurt. If your body is shaking, you should slow down. Once you get used to it, you can feel the strength of your chest muscles. Sink until the chest muscles touch the basketball, and rise until the arms are straight. The slower the movement, the better the chest muscle experience.

One-arm lever push-ups (10 times *6 groups)

I have been doing the movements recommended by prisoners' fitness, and I still don't feel that I have mastered this movement very well.

The only feeling is that this action can make the chest muscles hurt.

What is the pain of practicing? Of course, it is the effect of muscle gain. You can argue, but muscle soreness is indeed a common way to measure the training effect.

The load is very large, and the chest muscle is damaged to a great extent, which is followed by a large range of chest muscle movement and contraction.

So these two characteristics add up to a fight with the bent arm support.

One hand, gently caressing the basketball. Use the other hand as a support point for movement. The center of gravity is on one side of the ground. Experience the contraction and extension of chest muscles. Exhale when pushing up and inhale when sinking. Be sure to hold your chest out, or your shoulders will hurt.

Deep push-ups (15 times *4 groups)

The action mentioned above may be that many people just can't do it directly.

But deep push-ups, basically everyone can do, because it is very simple, so everyone can do it.

Usually that kind of push-ups, why the chest muscle thickness of the arm is not long, two aspects, one is that the shoulder joint has no external rotation, so the shoulder force is relatively large.

The other is that the amplitude is too shallow and the chest muscles are not stretched well.

Then do deep push-ups. All you need is a push-up stand, with your fingers pointing to both sides, which is very large.

A push-up bracket can double the stimulation effect of push-ups on chest muscles, which is still worth spending.

Figure 2 1 of arm training action in the gym, and the dumbbell in sitting position bends vertically.

After choosing your own training weight, let's introduce these movements. The first action recommends that you sit on dumbbells and bend vertically. Before doing this action, we first need to maintain a basic sitting posture. Of course, you can also do this action by standing. No matter what posture you choose to do this action, we must keep our backs straight.

After maintaining our training posture, we will hold the dumbbell with both hands to complete this vertical bending action. When we do this bending action, don't let our dumbbell change direction, just complete this action vertically. Pay more attention to our arm muscles and don't use inertial force to complete this action.

2. Barbell bending

The next action is called barbell bending. In the last movement, we bent down with dumbbells, so we need barbells to complete this bending. Before doing this action, you need to choose your own training weight, and then let us keep your accustomed starting posture. In this position, we will finish this action.

Like the basic essentials of the last movement, you should also feel the strength of the arm muscles to reduce the participation of other parts. Remember not to use your own inertia to complete this movement.

3. Tilt upward and bend the prone barbell

The name of the third movement is upturned prone barbell bend. Before doing this action, we first need to adjust the training chair to a suitable angle, so that our body will show an upturned posture after lying on the training chair. Keep this posture unchanged, and let's finish the bending of the barbell.

This action is not difficult, if not, you can refer to our picture demonstration to complete this action and feel the force of the arm muscles.

4. Tension and bending of tensioner

The name of the last action is the stretch bending of the puller. We need to use a rope puller to do this action, and we can also choose the weight. Therefore, before doing this action, you must choose your own training weight and let your muscles complete this action under the appropriate weight.

When we do this stretch bending, we should also keep the muscles of our arms tense, keep our stretching range in place and make the movement better.

Gym arm training action Figure 3 Training action 1

(1) Put your back on the backrest of the rope equipment, bend your elbows forward and grasp the V-shaped handle of the rope equipment.

(2) hands down, keep at the lowest point of the arm extension for 3 seconds, and then slowly bend the elbow up and put back the load.

③ During training, it is necessary to keep the big arm clamping the body differently, only the small arm stretching.

④ Each group was trained 10 times, totally 4 groups were trained.

Training action 2

① Stand with your legs shoulder-width apart, grab a dumbbell in each hand and stretch your arms over your head.

② Bend the forearm backward, hold the dumbbell behind your head and put it down, then stretch the forearm hard to push the dumbbell up.

③ Keep the big arm still during training.

④ Each group was trained 12 times, totally 4 groups were trained.

Training action 3

① Sit on a bench or a seat of fitness equipment, grab the dumbbell with your right hand and put your right elbow above your right leg knee.

② Bend the right forearm upward forcibly, then slowly straighten the arm downward and put it down. After training 12 times, change to left-handed training.

(3) When training, support the big arm of the training side arm, and only do the flexion and extension of the small arm.

④ Each group was trained 12 times, and 4 groups were trained.

Training Action 4

① Stand with your legs shoulder-width apart, grab a dumbbell in each hand and hang it at your sides naturally, with your palms forward.

② Bend your left elbow, lift the dumbbell to your shoulder, then slowly straighten your left hand and put down the dumbbell. After training for 20 times, change your right hand for training.

③ During training, the arm stays on the training side, and the big arm holds the body still, only doing the flexion and extension of the small arm.

④ Each group was trained 20 times on each side, and 3 groups were trained.

While you are doing the above-mentioned arm training, if you want to eliminate the "meat worship" at the back of your arm faster, you need to cooperate with the whole body's fat reduction efforts, strictly control your diet intake, adjust your diet structure, and increase the intensity and time of aerobic exercise, improve your body's metabolic ability, and accelerate the burning of body fat and calorie consumption. When the whole body fat is reduced, it can drive the reduction of fat on the arm.