If the trainer's arm strength is insufficient, it will be difficult to complete some high-quality movements and some special training movements during training, thus affecting the overall fitness quality of the trainer. And if the arm strength is weak, it will increase the risk of training accidents during training. If the trainer rashly uses the weight training that he can't control when his arm strength is weak, then his arm strength will soon run out, and when he runs out, he can't control the equipment, which is prone to training accidents. Therefore, the bodybuilder must strengthen his arm strength training in the early stage of fitness and lay a good foundation for fitness. Only by laying a good foundation can we exercise safely and healthily.
Today, Bian Xiao arranged a perfect arm muscle strength training plan for everyone. The joint training of biceps brachii and triceps brachii is used to stimulate the arm strength from multiple angles. The joint training of biceps brachii and triceps brachii is more conducive to the strengthening and shaping of arm muscles, avoiding uneven and uncoordinated muscle growth and achieving better bodybuilding effect.
The following six arm strength muscle training exercises are performed in 4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended). When every movement is exhausted, it can be completed with proper help.
Training action of biceps brachii
Action 1, sitting posture using fixed equipment (priest chair) to do concentrated bending. Generally, gyms have this kind of equipment, and the weight used is gradually increasing. Do 15- 10 times in each group, choose the appropriate weight to finish, and control the weight as slowly as possible.
Action 2: Stand up and bend over with the EZ pole. The weight used will gradually increase, and each group will do 15- 10 times. Choose the right weight, and control the weight as slowly as possible.
Action 3: Stand and bend alternately with dumbbells, and the weight used will gradually increase. Do 15- 10 times for each group (each side), choose the appropriate weight and control the weight as slowly as possible.
Training action of triceps brachii
Action 4: Bend and stretch the triceps brachii with the rope of gantry +V rope (the rope is fixed at a high place), and the weight used will gradually increase. Do it 15- 10 times in each group, choose the appropriate weight to complete, and control the weight as slowly as possible.
Action 5, press down with the rope of the gantry +V rope, and the weight used will gradually increase. Each group will do 15- 10 times, and select the appropriate weight to complete, and control the weight as slowly as possible.
Action 6: Flex and stretch the triceps brachii on the bench with body weight and fitness chair. The weight used is constant, and each group should do 15- 12 times. The slower the control, the better.