With the heavier work tasks, the greater pressure of life and the shorter leisure time, more and more people are taking exercise, not only for men, but also for women, in pursuit of a healthy and perfect figure. For a novice bodybuilder, arm strength is the most basic. If the arm strength is not enough in the early stage, the movements that are difficult to practice in the later stage will also have a certain impact. In upper body muscle training, when the arm strength is insufficient, the trainer's ability to control the equipment will also decrease, and even safety problems will occur. So what actions can better increase arm strength and strengthen arm muscles?
0 1, action 1: The exercises of barbell bending forearm muscles are divided into lateral test and medial test. Exercise your arms to look healthier and more powerful. Let's learn barbell bending first. This action is mainly to practice the brachialis and biceps brachii. First of all, hold the barbell in both hands, straighten your arms and hang the barbell on your chest. The width of the feet is shoulder width, the upper body must be straight, the elbow joint is slightly bent, and finally the forearm can start. Ten times as a group, just do one action in three groups.
02, Action 2: One-way forehand pull-ups is a very common action, requiring the trainer to have a certain grip strength, at least to support their own weight. Hold the horizontal bar in front of you with both hands, the distance between your hands is slightly wider than your shoulders, your feet are off the ground, and your arms are naturally straight. Chin is higher than the horizontal bar, just pull it up, stay for 5 to 10 seconds, and be sure to drop it slowly. Inhale when the body rises and exhale when it falls. 10- 15 times as a group, and do three groups in a row. You can also add or subtract a group according to your own strength. Exercise should be based on your actual situation.
03. Action 3: Dumbbells alternately bend and lift dumbbell hammers alternately bend and lift. You can choose to stand, sit or lie on your back. If it is to increase muscles, it is recommended to choose a standing posture. This action is mainly to train biceps brachii by bending, pulling and stretching. First, stand up straight, with your feet shoulder-width, and hold the dumbbell with both hands so that your palms face your sides. Then take the elbow joint as the fulcrum and start to bend upward. Pay attention to the uniform speed during the whole movement. When choosing dumbbells, you should choose two dumbbells with the same weight, otherwise you may be deformed when practicing movements, and the ideal effect will not be achieved. Alternate bending is that one hand completes the action and the other hand starts the action again, alternately. It can keep the biceps brachii in a state of constant tension, and bring different stimulation to your muscles.
Finally, don't force yourself to train, based on your actual level, don't force yourself. If you continue to train when you are too weak and tired, you may get sick. Don't train blindly. Training should have certain scientific guidance. If you train blindly, you can't achieve that effect even if you work hard.