Strong arm training can improve the safety and quality of training, and can also effectively avoid the arm from entering the training bottleneck period. In fitness training, arm training is the most likely to enter the bottleneck period, because every arm involved in training will be stimulated to some extent, but these stimuli can not achieve the effect of muscle gain at all, and at the same time, the muscles of all parts of the arm will adapt to training. When muscles adapt to training, growth will stagnate and the speed will slow down. This situation is what we often call the bottleneck period. The main reason why we enter the bottleneck period is that muscles have adapted to training. In order to break through the bottleneck period, it is necessary to carry out special training and use brand-new training methods to make muscles re-enter the unsuitable state.
Why do people who start to exercise at a high level grow their muscles quickly, but they will slow down after a period of exercise, mainly because the muscles of all parts of the body are not suitable for training at the beginning. Therefore, in addition to increasing the training intensity according to the strength growth, fitness training should always change the training movements, so that the muscles are always in an unsuitable state, and it is not always possible to train with only one set of movements.
This group's muscle breakthrough training in the arm bottleneck period mainly includes the intensive training of biceps brachii and triceps brachii. Super group is used to strengthen the overall training quality and intensity, and re-enter the unsuitable state. At the same time, this time, a special way (action form and method) is adopted to strengthen the arm, and there are corresponding actions for all parts of the triceps brachii, such as the long head and the inner head of the triceps brachii. As well as the lateral head, all have directional strengthening movements, some of which are the super group of humerus 3+ humerus 2, and some are the super group of humerus 2+ humerus 2. There is no rest between groups, just to improve the overall training intensity and efficiency.
Remember the movements of the biceps brachii in this training plan-you can choose a larger weight to practice the biceps brachii, and you must be slow, slow and slow in the process of each movement. This is the key part, which can better stimulate the biceps brachii.
The following 10 arms should be trained as a whole to strengthen their movements. Do 3-4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).
Action 1+ action 2+ action 3 form a supergroup, and there is no rest between groups. Two dynamic graphs are demonstrated.
Action 1 (figure 1, the first half)+action 2 (figure 1, the second half) form a super group (strengthening the triceps brachii)-complete the action 1 (figure 1, the first half) and press with rope+crank (pay attention to this)
After completing the super group action composed of action 1+ action 2-directly complete action 3 without rest, and do the triceps flexion and extension 15 times without load, which is the whole process of flexion, extension and contraction of 1 group.
Action 4: press the triceps brachii with rope +V rope. This printing machine is different from the traditional printing machine. Pay attention to the position and action form of the big arm. The weight used is gradually increased, and each group does 12-8 times.
Action 5+ Action 6 constitutes a super group (training for triceps brachii)-after completing Action 5, do neck flexion and extension 12-8 times with fixed instruments, and then do it directly without rest-Action 6, press down 12-8 times with fixed instruments, that is 1 group.
Action 7+ Action 8 form a super group (Action 7 is for 2 brachialis muscles and Action 8 is for 3 brachialis muscles)-Complete Action 7 by concentrated bending with the inclined plate of the fixed instrument 12- 10 times (the descending process must be slow and controlled) and then complete it directly without rest-Action 8 by rope+triangular handle (full action) 65438+.
Action 9 (Figure 8, the first half)+Action 10 (Figure 8, the second half) form a super group (biceps brachii exercise)-after completing Action 9 (Figure 8, the first half), do it 12- 10 times without rest (the descent must be slow, and.