Exercise arm strength is mainly to practice biceps brachii and triceps brachii.
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. 8 to 12RM has the best exercise effect for beginners. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
Bending diagram:
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Diagram of bending and stretching of dumbbell bent arm;
Schematic diagram of narrow push-ups:
Practice arm strength with dumbbells
Hello, your age is still developing. Overweight training will affect your bone and muscle development and easily lead to developmental deformity. I suggest you weigh about 4~5 kg, and the effect is the same. There is no need to pursue weight. 1 lb dumbbell for birds, 8 lbs for arm flexion and extension, and 6 lbs for supine arm flexion and extension.
How to use dumbbells correctly to practice arm strength
If you do combination training, dumbbells don't need to be too heavy, 5 to 20 kilograms.
1. Sit in a chair, spread your legs, hold dumbbells in one hand, and bend your arms against your thighs for biceps training. 15 to 20 times is a group, and 5 groups are left and right hands.
2. Sit in a chair, hold the bell with both hands and push it up. 15 is a group, and rest for 5 groups.
3. Hold the bell with both hands, stand with your legs shoulder width apart, with your arms forward, palms down, and pull up in turn, with the height of shoulder height, 15 as one group, and rest for 4 groups.
4. Hold the bell with both hands, put your legs together, and lift your arms to the sides at shoulder height. Take 15 as a group and rest for 4 groups.
How to practice arm strength with dumbbells is the best?
Download a sports software, preferably.
How to exercise arm strength
Hello, my fitness instructor. Before answering your question, I want to declare that the plan I gave you is really original, and it may have been reprinted by others, but your situation is suitable for this plan, so I will give you my previous answer. If you don't understand, you can ask ~ ~ ~
This is my fitness plan for family fitness people. If you look at it, you will find that you have to practice your abdomen every day ~
First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.
Warm up for ten minutes, run, leg press do some push-ups, and then.
Flat dumbbell bench press 4X 12 bust.
Inclined dumbbell bench press 4X 12 upper chest
The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.
The parallel bars bend their arms and stretch 3X8 under the chest (reduce the fat, refine it into square chest muscles, and make it with the chest).
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)
Take a day off (still doing abdominal muscle tear)
Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.
You must know how to do this action of practicing two heads.
The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.
Dumbbell rotary lifting 4X20
Walk 4X20 with dumbbells in hand (the action is very simple, available online).
One-handed dumbbell and one-legged heel 4X 15.
Abdominal ripper
This is a comprehensive fitness program. If you think it is necessary to strengthen chest exercise, do more push-ups and sit high on the mat, so that your chest will be full and won't sag ~ do it every other day ~
As for the abdominal muscles: so many people will do sit-ups, why are so few people coming out of the abdominal muscles?
The intensity is not enough ~ I checked the video of abdominal ripper on the internet and did it for half a year, from fat belly to eight-pack abdominal muscles ~
If you are determined to do this, of course, you can do less at first, but the movements should be standard ~ If you don't have this perseverance, you don't have to do sit-ups and waste time ~
Is it better to practice arm strength and chest muscles with dumbbells or do push-ups
Hello!
I am also an amateur fitness enthusiast. As far as I know, it is probably like this:
Push-ups: If your hands are wider than your shoulders, you can exercise the outside of your chest and expand the area of your chest muscles. If it is flush with the shoulders, it is mainly to exercise the thickness of the chest muscles. If you are in a relatively narrow distance, you should mainly exercise your chest groove! Pay attention to the bigger the pectoral muscle, the better it looks, but it should be hung on the chest like a sesame seed cake. However, I still recommend that you choose a barbell to practice your chest muscles. The effect is obvious, the main action is up and down! Recumbent dumbbell bird exercises chest groove absolutely * * *!
As for dumbbells, you can exercise both chest muscles and deltoid muscles (shoulders). It is suggested to exercise deltoid muscle mainly, and you can take forward flat lift (exercise deltoid muscle) and side flat lift (exercise deltoid muscle)!
Think about it. You can't ignore your back. Rowing, pull-down and pull-ups are definitely a good way to practice latissimus dorsi. You can also take different grip distances, such as wide, medium and narrow, and exercise is different!
Arm training can be divided into forearm (dumbbell lifting action), biceps (dumbbell) and triceps brachii (crank barbell lifting action).
I hope it will help you, wish you success, hehe, come on! !
How many days do you practice dumbbells? Do you want to practice your arm strength every day?
Practice the same part every other day. If not, you can practice every day. Because muscles need 48 hours of rest and growth.
Is it better to practice arm strength and do push-ups or dumbbells?
Push-ups are mainly used to practice chest muscles, and triceps brachii can also be practiced. Compared with dumbbells, the way it exercises arm strength is much monotonous. Dumbbells can exercise arm strength through many movements. I just bought a pair of 30KG dumbbells myself (a 15KG). If you use dumbbells to exercise your arm strength, you can take the following actions:
1 dumbbell alternating bending posture. Specifically, the dumbbells are naturally put down with both hands, and then the dumbbells are alternately bent to the chest. This is the biceps brachii for arm strength training.
Hold the dumbbell above your head with both hands, put it down backwards and downwards, and then straighten it up. This is to train the triceps brachii of your arm.
3. Place the forearm on the edge of the plate or beside the bed, hold the dumbbell in your hand, and bend the dumbbell upward by turning your wrist. This is an exercise to practice forearm strength.
This is my own way. It worked anyway. You can try.
How to practice arm strength with a pair of dumbbells 1kg?
1 kg dumbbells are too light. If there is no heavier dumbbell, it is suggested that you use freehand exercise methods, such as push-ups (narrow grip distance), push-ups and high-fives, pull-ups, horizontal pull-ups, etc., which can exercise arm strength.
Then there is no need to exercise every day, and the frequency of exercise should not exceed 5 times a week at most, so that the muscles can have sufficient rest time and can better carry out the next exercise.