It is the dream of many male friends to train upper limb strength and have strong muscles. Since you want to have strong muscles, you must carry out upper limb strength training. Do you know what upper limb strength training is? Let's take a look at upper limb strength training!
Upper limb strength training 1 1, training through blood flow restriction.
Blood flow restriction training is a technique that has a great influence on the arm. When you restrict the blood flow from your body to your muscles, just like a pump, you force blood to gather in your muscles to achieve the training effect.
When we pass the blood flow restriction training, be careful not to let the blood flow out of the vein; However, at this time, the arteries will continue to deliver blood to the muscles. Although it sounds like some kind of torture, blocking muscles will cause a "misunderstanding" to your body and react with large and fast muscle fibers, which will lead to the crazy growth of muscles. Another advantage of this kind of training is that you will use 50% of your normal weight for physical exertion. This kind of training can make your joints recover, while your body will wear out and your arms will become bigger. Train the triceps and biceps of the arm and turn them into a strong muscle superset. Try to wrap your knees around your arms and gradually contract until you feel enough. At this time, you will feel uncomfortable but not too painful. In order to exercise triceps brachii, you need to use a rope that can be put down. At the same time, in order to train biceps brachii, you need to do bending training with dumbbells while standing.
2, increase the volume of the body
Science has proved that there is a direct correlation between body shape and muscle growth. This means that if you do eight sets of arm training every week and it doesn't work, you need to increase your body shape. I suggest that extra training can be added every other day. In addition, I find that training three times a week is ideal for arm exercise. It is important to ensure that your volume increases slowly during this time. Don't train three days a week without increasing the amount slowly, or you may get sick.
3. Make full use of all angles to exercise muscles.
The main function of biceps is to raise the forearm close to the shoulder and turn the wrist. The main function of triceps is to stretch elbows. Although these movements are simple, you must ensure that you can train your arms from all angles. Exercise biceps to curl up on the slope and then fully stretch. Performing pull-ups or high cable pulleys will exercise biceps from a higher angle. The same action also applies to triceps brachii; Stretching the top of the head will stimulate different muscles in different parts of the body.
4. superset
In order to stimulate the muscle growth on the arm, you need to increase the intensity of arm muscle training. A simple way not to spend three hours in the gym is to exercise biceps and triceps through superset. This will fill your arms with blood and deliver a lot of nutrients for your arms to consume. When we exercise the triceps brachii, our biceps brachii is fully stretched, and when we do curling, we stretch the triceps brachii; The resulting antagonism makes the muscle training effect more remarkable.
5. Use the impact method
The human body doesn't like changes-it doesn't like arms as thick as 20 inches, because carrying so many muscles will make the metabolism more vigorous. In order to force the arm to become strong, it is best to do a more compact exercise every two exercise days. The impact method aims at causing serious muscle overload. Superset, decreasing group training, pyramid training, running rack and so on. In addition, there are many arm exercises that can be used.
6. grow one foot a day
Conduct a routine training of "adding one foot every day" once a month. Although this plan is hateful, it has many advantages. Its purpose is to increase the volume of your arm and the size of your arm through complete overload.
7. Eat like crazy
If you want to gain weight, you have to eat like a madman. 80% of the results you see in the mirror are due to your nutritional habits. So be sure to eat a nutritious and protein-rich food every day. In addition, record how many calories you burn. If you can't gain half a catty a week, you should increase your calorie intake by 200-300 every day. An inch of arm length also means 10 kg. If you eat like a girl, you won't gain weight.
Upper limb strength training 2 upper limb strength training method: building pull-ups
The purpose of this movement is to exercise the back and biceps brachii as strong as steel, and at the same time greatly improve the grasping ability of the arm and the toughness of the palm, laying a good foundation for the next step of training to climb stairs.
Find a solid place on the building that can be grasped, such as doorframes and balconies, and then put your hands in the predetermined position with the help of bouncing or partners. You can choose different grip distances according to the training objectives. For example, when you use a shoulder-width grip, you can make the latissimus dorsi develop laterally, and at the same time, teres major will get deep stimulation. When you use a grip that is narrower than your shoulders, it will help to increase the thickness and strength of your back. Follow the common essentials of horizontal bar pull-ups
When the movement is lowered, the shoulders and elbows should be fully extended. When pull-ups, the clavicle should exceed the grasping plane. When the grasping plane is not high enough, you can lift the two calves back together. The predetermined grasping target should not be too high from the ground, and the ground should be stable to prevent accidents such as falling and scratching. Hold on to your hands. If you feel that the palm skin can't bear the pressure, wear gloves to prevent the skin from being scratched.
Upper limb strength training method: handstand pressing
This action can greatly stimulate the nerve balance center, shoulder and chest muscles, improve the coordination of the upper body and the endurance of cardiovascular and cerebrovascular diseases, and lay the foundation for the next handstand walking.
The body is facing a solid wall, and it is flat. At this time, the head is about 30 cm away from the wall, and the distance between the hands is slightly wider than the shoulders. According to personal habits, one foot is on the ground, the other foot is on the swing, and the whole body is in an inverted shape, and the two soles of the feet are attached to the wall, and the body is in an anti-bow shape with the head up. On the basis of the above posture, the downward-upward cyclic action is performed.
When put down, the head should be less than 3 cm from the ground, and when lifted, the elbow should be completely straight. Those with good physical strength can try to train without any support. This action requires great strength, flexibility and coordination of the practitioner to prevent sprains of the head and neck, shoulders, arms and waist. To make sure that the solid wall is used, the novice should complete this training under the protection of others. Those who have not recovered from cardiovascular and cerebrovascular diseases and head trauma should be prohibited from training this action.
Upper limb strength training method: single dumbbell.
Hold the dumbbell at your sides in one hand, bend your body sideways as much as possible, and let the dumbbell pull you down. Then pull back the car body in the opposite direction to make the car body return to the starting position. Complete the specified number of side bends to the other side.
The purpose of holding the bell body sideways in fitness is only to exercise abdominal muscles, and small dumbbells are mostly used for multiple trainings, such as 20 to 50 times on each side. The key to the lateral bending of football bell-holding body is to train the strength of internal oblique muscle and external oblique muscle and the balance ability when one side of the body loses its center of gravity. Therefore, the training frequency is less and the training weight is heavy. If you are strong enough, you can also use more weight.
Upper limb strength training method: negative people sit and squat
In bodybuilding, barbell squat is known as "the king of strength training". Therefore, in the daily military physical training, combined with the actual situation of the army, under the premise of strengthening the students' load-bearing ability and cooperation consciousness, the barbell squat is adopted.
The loser spreads his legs shoulder-width apart, then squats down, and the loser rides on the loser's neck. The negative person grabs the negative person's calf, and then circularly stands up and squats.
When squatting, stop at the position where your thighs are parallel to the ground, then stand up and straighten your legs as quickly as possible. The whole movement follows the principle of squatting slowly and getting up quickly. When doing this action, the negative person should keep the spine straight to prevent lumbar sprain. The direction of the two toes is consistent with the bending direction of the knee joint. The victim should remain stable and don't pose as shown in the picture.
Upper limb strength training method: push-ups
People who have been soldiers must know that it's called push-ups, because China is a descendant of the dragon and one of the nine sons of the dragon. It is naturally fond of characters, so people often see it carrying a huge stone tablet in the Forbidden City and other historical sites, so this action was inspired and produced. Push-ups not only stimulate the chest muscles, but also improve the cooperation consciousness, bearing capacity and balance of the trainers.
The loser lies on his stomach and supports himself with his hands. The victim can climb on his back and stand firm, and can hold a fixture or be assisted by a third party to complete the stepping action. When the negative person is adjusted, the negative person begins to do push-ups with slower movements.
When lowering, the height of the chest from the ground should not exceed 5 cm. When doing push-ups, the elbows should be completely straight, and the weight of the two should be roughly equal. The victim's leg should step on the victim's shoulder blade. Clean the ground, otherwise the palm will be easily injured under heavy pressure.
Upper limb strength training method: bending dumbbells
Stand in front of the bench about 1, 2 steps away, bend your left knee so that the instep of your left foot rests on the bench. Keep your torso straight, bend your right knee and lower your body until your left knee almost touches the ground. Then stretch your right knee and stand up straight with your right leg, and record it as completing an action. Complete 8 lunges of the left leg, and then change the right leg 8 times, which is recorded as a group training.
Different from the general dumbbell arrow squat, it locks the buttocks to minimize the force on the buttocks when they get up, thus isolating the quadriceps femoris and making it more fully stimulated by the load. It has a good training effect on the forward movement of one-legged step jump.
The action of getting up uses one leg to exert force, which better simulates the stress form of running (people exert force alternately when sprinting, rather than at the same time as squatting). Move the center of gravity as far as possible to the front foot to avoid pulling the ankle ligament of the foot resting on the bench.