breast
Doing push-ups is easier than standard push-ups. You can put your hand on the wall, the edge of the bed and other heights to do it, which is easier than laying it horizontally. More difficult push-ups: 3-5 groups of standard push-ups, each group 1 0-20, with a rest between each group1minute. If you can do 20 standard push-ups at a time, then upgrade the action. Through the last flight of stairs are: key push-ups, lever push-ups and so on. Focus on push-ups means that one hand should be placed on an object as high as a blue ball, and the other hand should do push-ups normally. The lever push-up assistance is that one hand is placed on the ground and the other hand does push-ups normally. The final style is one-handed push-ups. With the improvement of physical strength, I will recover my physical strength by going up a flight of stairs.
hardworking
Pull-ups can exercise the back and biceps brachii. Do 3 to 5 groups, about 10, and rest between each group 1 minute.
Question 2: How do boys exercise to increase their arm strength? 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain 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. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscles are saturated, the saturation should be felt by yourself, and the degree criteria are: acid, swelling, numbness, tightness, fullness and swelling, and the appearance of muscles is obviously thick.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This rule is sometimes contradictory to constant tension, and the solution is to quickly pass the locked state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: density refers to the rest time between the two groups, and the rest time below 1 minute is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. The number of groups is also based on high density. When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: Keep the muscles of the whole group tense, and don't let the muscles relax at the beginning or end of the action (don't be locked), always reaching complete exhaustion.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange more hard pull, squat, bench press, push-ups and pull-ups ... >>
Question 3: How to practice arm push-ups, pull-ups, continuous improvement, the highest state, one-arm push-ups, and one-arm pull-ups
Question 4: How to increase the strength of girls' arms? It is absolutely impossible to increase their strength without muscles. Muscle building means increasing strength, and strength is produced by muscle contraction. In fact, you can buy a dumbbell and do some strength exercises, because shooting doesn't need much strength. Besides, your arms may not get thicker. Doing long-term endurance exercise with dumbbells with small weight will not only make the arms thicker, but also make the arms thinner, because after a long time, it will become local aerobic exercise, but will consume the fat of the arms, the arms will become thinner and the muscle lines will be more beautiful.
You can buy a 4.5 kg dumbbell and do arm bending training. Don't use heavy dumbbells, only heavy ones will thicken your arms.
If you are at school, the school has a horizontal bar. You can grab the bar with both hands and hang it for a while.
Question 5: Is there any training method that can increase my arm strength? Strong forearm muscles are not only conducive to the perfection of bodybuilding, but also to the improvement of grip strength, support and the ability to complete various training movements, which is of great help to the strength growth of muscles in all parts of my body. 1. Bend the dumbbell sideways with both hands or hold the dumbbell with one hand (fist eye forward), put the upper arm close to the body, bend the bell upward to the shoulder, and slowly put it down to recover. Mainly develop forearm extensor muscles, and develop upper arm anterior muscles at the same time. 2. Hold the wrist, bend your hands and hold the barbell (palm down), the grip distance is shoulder width, and the upper arm is close to your body. Bend the barbell upward, lift it to the limit, and then slowly lower it to recover. During exercise, the forearm muscles are always in a state of tension and exertion. Mainly exercise the extensor muscles of forearm and the lateral muscles of upper arm. 3. Sit at the end of the stool, bend your wrists backwards, hold the barbell with the palms of your hands up and back, the grip distance is shoulder width, the forearm is attached to the enlarged leg, and the wrist is relaxed. Bend the barbell up hard until it can't bend any more. Then relax and recover. This action can put the forearm on a flat stool or hold a dumbbell in one hand. Mainly exercise forearm flexors. 4. Stand with the wrist bent backwards, hold the barbell backwards with the palm of your hand, and do wrist bending, which is the same as the wrist bending with the reverse grip method. It mainly exercises the forearm flexors. Many bodybuilders like to use this exercise because it can produce a feeling of forced contraction. 5. Bend your feet on the ruler wrist, open them back and forth, with one hand akimbo, one hand grasping one end of the combined dumbbell without the weight plate, and the other end drooping backwards to relax the wrist joint. The ulnar muscle group contracts, with the wrist joint as the axis, bend the dumbbell backward and upward until the triceps brachii contracts strongly, and do it again. It mainly develops the ulnar muscle group of forearm and triceps brachii. 6. The preparation posture of radiocarpal joint bending is the same as that of 5, but the grip method is different, and the dumbbell hangs in front. When bending, the arm should be completely straight, try to avoid elbow flexion, and borrow the strength of peptide biceps. Mainly exercise flexors. 7. Hold the dumbbell. Hold one end (or dumbbell) with one hand and support it with the other hand. The forearm of the bell holder will stick to the bench or sloping board. Do the internal and external rotation of the hand. You can improve the strength and sensitivity of forearm muscles by increasing weight. 8. Stand with a load-bearing rope, hold the scroll in hand, roll up the suspended heavy objects forcibly, and restore them in a controlled way. Roll forward and then back. Repeat. This exercise can make the forearm muscles stronger and stronger. In addition, grasping the racket and barbell is also an effective way to develop forearm muscles. In short, when exercising forearm muscles, no matter what method and angle are used, the forearm must be fixed in strict accordance with the action requirements and done well, so that the forearm muscles are always in a state of tension and exertion during the action. Forearm muscle exercise is usually enough once every three days. When exercising, you can choose 2-3 movements as needed, and practice three groups for each movement, and each group repeats 15-20 times. Don't be too heavy to avoid injury.
Question 6: How to improve arm strength in a short time? The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. Hold the dumbbell with one hand (hold it more tightly), sit and bend over, stick the arm holding the dumbbell on the inner thigh for arm flexion and extension, and repeat it to effectively practice the forearm muscles. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps brachii will always be stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is from straight bend to bend. 2. Shoulders do pull-ups. Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arm back up. Repeat. Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. Scientific fitness, will have perfect muscles, arm strength will also be enhanced. (Changyang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! )
Question 7: How to practice arm strength? If you have a good basic constitution, there are shortcuts. You prepare a rope, about 90 cm, a stick, 15 cm, and then buy a key dumbbell. Tie the rope to the middle point of the stick. Tie it tightly. Tie the other end of the rope to the dumbbell, then raise your hands horizontally, slowly roll up the dumbbell with your hands, and then slowly put it down.
However, after practicing what I said, your hand will feel broken, so you should be mentally prepared. This is what I have experienced personally. You just have to try.
I hope my advice can help you.
Question 8: How can you simply practice your arm strength with two thick dictionaries at home, hold it in your hand, bend and straighten your arm, about 30 a day, and keep doing it? Within a month, it will be effective. Try it if you don't believe me ~ ~ ~
Question 9: How to exercise arm strength? Exercise arm strength by doing push-ups and pull-ups. The former exercises triceps brachii, while the latter exercises biceps brachii.
Exercise amount and interval time: Push-ups and pull-ups are done in 4 groups, with each group doing more than 10 and each group resting 1 min.
If the purpose is just to exercise strength, you can do push-ups and pull-ups every day. If the purpose is to gain muscle, the above exercise plan does not need to exercise every day, but only once every 48 hours or more. Muscle gain requires long-term persistence, and you can't build a good body in one day.