Arm strength is the strength foundation of other parts of the body, and strong arm strength can lay a solid strength foundation for the chest, back and abdomen. At the same time, strong arms can show male charm, and exquisite arm lines can show female elegance.
In the training of arms and shoulders, we mostly use high-intensity weight-bearing exercises, so we should pay special attention to the weight. Too much weight will affect a person's training effect, which is dangerous to some extent, so you should do what you can when choosing the weight, and don't blindly gain weight.
The following small series arranges three super group trainings and breaks them down into five movements, which can fully stimulate the muscles of arms and shoulders, improve the sense of muscle strength and shape more perfect arms and shoulders.
The first action: dumbbell side lift.
When each hand completes 10 downward rolling dumbbell side lift and one-handed rotating shoulder push, it is regarded as 1 group. Intergroup rest 1 min, repeat 3 groups. Find something to hold on to in the gym and lean up. When raising your arm, make it parallel to the ground, at the same time, your tail finger is higher than your thumb, your elbow can be slightly bent, and your back can be kept straight.
The second action: one-handed shoulder push
Standing posture can keep the core muscles tight more than sitting posture. Holding a dumbbell in one hand helps you concentrate on exercising your shoulder muscles. When you push the dumbbell up, your palms are outward, and when your elbows are down, let your palms rotate towards you.
The third action: the backhand shoulder is lifted forward.
1 After the lifting shoulder and vertical rope are pulled, it is counted as 1 group. Intergroup rest 1 min, repeat 3 groups.
Stand with your feet apart, lean forward slightly, let the rope pass through your feet, hold the rope handle with your palms up, bend your elbows slightly, and then raise your arms to a horizontal height.
The fourth action: stand and pull up the rope.
Take a posture of bending over and standing, and open your elbows outward as far as possible to keep the posterior bundle of deltoid muscle tight. Pull up the rope to exercise the posterior deltoid.
The fifth action: the dumbbell ring presses the shoulder
In the circular side lift, let the palm face outward and the arm will make a circle slightly forward, instead of bending the elbow directly to the sides and pushing it with the shoulder when lifting to the highest position.