Question 2: How to practice arm muscles quickly by hand? Hello, forearm muscles mainly drive grip strength and wrist strength, and there are two simplest ones: 1. Hang down your forearm, hold a barbell and dumbbell in your hand (downward), and hook the dumbbell with your front finger to make your fingers grip. After doing several groups back and forth, the muscles in the lower forearm will change.
2. Hang your body on the horizontal bar. Be careful not to touch the horizontal bar with your palm. Just hook it with your finger. If your strength allows, you can also do a grasping action, which is an upgraded version of the last one. The effect is more obvious. If you feel that there is no dumbbell that meets the previous method, you can directly use the second one.
Secondly, there are muscles in the upper forearm, which need lighter dumbbells or barbells. In short, they should not be too heavy. The method is as follows: when squatting, put the palm of your hand horizontally on the leg where the forearm is located, hold the dumbbell or barbell piece in your hand, and lift your fingers upward (only one hand is raised, and the forearm does not move).
Both methods can exercise the upper and lower muscles of your forearm.
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Question 3: How to practice your arms with your bare hands requires great perseverance.
For example, push-ups can exercise chest muscles and arms, so why buy dumbbells? It is because it takes too much perseverance with bare hands, and it is a whole-body exercise, so it is impossible to make the shape of a certain muscle quickly. If you want to be strong all over, instead of letting your muscles stand out, you can choose unarmed. The action of unarmed exercise, that is, push-ups, is divided into wide distance (outside the chest), medium distance and narrow distance (inside the muscles of the chest and back). Every distance has a corresponding * * * part, and every action needs to be done. It * * * your chest muscles and arms; Sit-ups are divided into semi-recumbent, lateral recumbent, inclined plate and weight bearing. There are also corresponding parts, such as supine leg lifting (lower abdominal muscles that are difficult to practice), air kicking and kicking. These are the movements of abdominal muscles, unarmed; Squat, weight squat, leg press, * * * your leg; There are also pull-ups to exercise back muscles. Back muscles are not easy to practice. The movements of unarmed exercise are basically known, not many, but as long as you have enough perseverance, you can make it play the biggest role of its muscles. If you don't go to the gym, add two dumbbells and a barbell. Dumbbell bench press, barbell bench press, dumbbell bird and barbell squat can make your individual muscles (such as arms and chest muscles) more obvious. Stick to it and you will succeed. Believe in yourself.
Question 4: How can unarmed exercise increase the muscles of the whole body? First of all, I tell you that push-ups have a strong effect on the chest muscles, upper limbs, shoulders and abdominal muscles of the human body, and are definitely a good physical exercise program. Besides, I'm glad to see your attention to sports science. Give you a plan: divide the push-ups into four groups, each with an interval of 15 and each group with an interval of 1 minute. Slow down, slow down, and keep your muscles in a state of tension forever. If you can continue to do it after doing as I ask, please increase each group to 20 times, but don't be sad to increase the number of groups. It is suggested that when doing push-ups, try to put your hands in different positions on both sides of your body, and you will feel different unknown muscles under stress.
Abdominal muscles are the most difficult part of the human body to practice, because every action in daily life involves abdominal muscles, so its anti-fatigue degree is much higher than other parts of the body. It is the most scientific to practice five times a week, because muscle tissue needs more repair after exercise to form.
Let me remind you that it is better to divide the abdominal muscles into three parts: the upper abdomen and the lower abdomen. Divide your plan into four groups with an interval of 60-90 seconds, which is a scientific exercise method.
The main actions are sit-ups, leg bending, sit-ups, kneeling posture, tensioners, abdominal posture, knee bending, leg lifting, suspension, leg lifting, supine legs and so on.
Of course, you should run more, and the most important thing is to persist. ...
Finally, I wish you good health ... exercise and progress. ...
Question 5: How to train forearm strength with bare hands without training equipment? 1, practice arm strength.
repost
Anyone who knows a little about China Wushu knows that there is a kind of Tongbei Boxing in Wushu. However, Zhibang met some people who practiced through-back boxing, but they didn't know what it was about, or they just heard of it and didn't know what it was.
In fact, it is a kind of infiltration force that reaches the outside. Taiji passes on five bows, which is full of mystery. Yangquan is rooted in the strength from waist to palm, and it is also the embodiment of penetrating power. The formal inheritance of various schools of Wushu has perfect training methods and steps, but each school focuses on different things.
Zhibang briefly mentioned that the trainer opened his hips and shoulders in the post of shaking his shoulders, and then briefly introduced the training method of arm strength below.
By the way, it's the arm force, not the back force. It should be noted that arm penetration strength is a "partial" practice method of back penetration.
The method is simple: raise your arms horizontally, palms down, fingers flat, and palms of your shoulders and arms point to a line-flat, stick to it!
It's customary. It's very simple, what Zhibang introduced is very simple, but it was taught among many useful and useless moves before, so that many later generations didn't know which of these fancy things was the key to work.
Don't underestimate this move In the past, when Zhibang introduced others, he often made a bet with the other party: If you can insist on 10 minutes, or even 5 minutes, I will make you a genius in practicing through back boxing. As a result, all the strong boys in the army, even those who practiced piercing for several years, were defeated by Zhibang.
Let's get down to business. Zhibang introduces the strength training methods of practitioners here. It is not that everyone should practice martial arts, but that the training methods of martial arts practitioners contain many generations of things that conform to the inherent laws of the human body, which has a powerful fitness and therapeutic effect (of course, those who have practiced martial arts for many years and know nothing about it will certainly gain something if they seriously ponder the training methods introduced by Zhibang). Arm-to-arm strength exercises not only have a prominent effect on shoulder and arm strain (but also have a deep-seated effect). After practicing a few basic skills of family coaching, a massage teacher accidentally found that she suddenly had a pair of magical hands, and the massage effect was surprisingly good, and she also practiced self-knowledge.
After squatting down and shaking your shoulders, you might as well stretch your arms horizontally to see if you are a "one-armed" wizard.
2. Grasp everything.
It's simple. Open your palm vigorously, then make a fist vigorously, open-make a fist-open-make a fist, every time 100 times, the more the better. Requirements, the action should be complete (that is, fully open and fully clenched), and the speed should be as fast as possible. Just try it. Posture, standing, sitting and lying can be done.
Question 6: How to exercise muscles by hand? Do push-ups (raise the foot pads to make the body at a 45-degree angle, and slowly reach the position) or face forward, put your hands back on the chair or sofa, and put your feet flat on the chair to do arm flexion and extension exercises, so as to practice the pectoralis major muscle simply and effectively, and you can also practice the triceps brachii, deltoid muscle and trapezius muscle.
The easiest way to practice biceps brachii is to grasp large objects that can be fixed with one hand, such as doorframes and railings. Get close to the object with your feet, then hold the object's arm as straight as possible and bend and stretch repeatedly.
You can do push-ups on the triceps brachii.
Doing sit-ups and practicing abdominal muscles is simple and effective. You can also lie flat on the bed and touch your toes with both hands (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Or, grab the horizontal bar with both hands, lift your legs horizontally, and repeat. Squat (preferably with weight) is a very good way to exercise thigh muscles. Lift your heels, stand on tiptoe, lift your heels, and lift your body hard. You can do it on the steps. The methods of Olympic athletes to exercise calf muscles.
It is advisable to have muscle aches every time. Remember not to do it every day. Every time you do anaerobic exercise, you should destroy the abdominal muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue. To put it bluntly, muscles grow out at rest after anaerobic exercise.
Also combine aerobic exercise, such as jogging, and be sure to sweat. If you simply do sit-ups, the fat layer will not decrease, the muscle layer will thicken and the waist will be thicker.
The fitness methods recommended to you above are all without equipment.
Question 7: What happens if you are not tall and exercise your arm muscles firmly? It will look strong and beautiful.
How to practice:
Muscle exercises mainly include unarmed strength exercises and weight-bearing strength exercises.
Bare hands mainly use their own weight to practice, such as leapfrog, push-ups, sit-ups, squats, jumps and so on.
Weight-bearing exercises are mainly equipment exercises, such as dumbbell exercises and barbell exercises, which are all basic weight-bearing exercises.
More weight-bearing exercises, especially heavy weight-bearing exercises, can make muscles stronger and more dimensional.
Question 8: What is the effect of unarmed fitness? Will there be abdominal muscles and arms to practice muscles? Good effect, high safety, muscle will appear, but the training time is very long. Over the years.
Question 9: How can you exercise the muscles of the upper body, especially the muscles of the arms, and how can you build a strong bodybuilding? In the absence of equipment, the best way to exercise upper body muscles by hand is to do push-ups! However, the action must be standardized first, and then the strength!
Question 10: How to practice wrist strength with bare hands? You can find free time to exercise these movements. Be careful not to do it immediately after meals, but one hour after meals.
1. Neck
(1) Spread your feet naturally, put your fingers behind your head, press your head forward smoothly, and apply appropriate resistance to your neck to prevent your hands from pressing your head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax.
When you practice, you should hold your chest and abdomen, not bow your waist.
(2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction.
When practicing, the upper body should stand upright and not lean to one side.
2. Chest
(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
Step 3 shoulder
Open the door, stand in the door frame, relax your arms, make a fist, and put your hands forward. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
4. Back
Standing or sitting posture, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
Step 5: Arms
(1) Sit in front of the table, hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax.
6. Abdomen
(1) Lie on your back, with your ankles fixed, your upper body sitting up, the angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
7. Legs
(1) Half squat, keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.
(2) Sitting posture: point the toes to the ground, raise the heel as high as possible, and tighten the triceps of the calf extremely. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.
These movements can be exercised in your spare time. Be careful not to do it immediately after dinner, but after an hour.