Today, I'm going to sort out a set of strength-strengthening exercises about triceps brachii and biceps brachii. These two muscle groups control the overall strength of the arm. In order to improve arm strength, it is necessary to carry out directional intensive training for biceps brachii and triceps brachii, which is of great benefit to fitness training. Bodybuilders must never ignore the intensive training of arm strength, and almost all movements in fitness training involve arm strength. All fitness requires very high arm strength. If the trainer's arm strength is insufficient during training, it is easy to have training accidents. Under the condition of insufficient arm strength, it is difficult for exercisers to control training equipment safely. If the arm is tired during training, it will directly lead to equipment out of control and eventually lead to training accidents.

If you want to reduce the risk of such training accidents, bodybuilders must strengthen the basic strength of their arms. Strengthening arm strength can not only ensure the safety of training, but also reduce the pressure on opponents' wrists and elbows. When the basic strength of the arm is strong, the stress on the joints during training can be greatly reduced, thus reducing joint wear and better strengthening training safety. Many bodybuilders have wrist pain and elbow pain during training, which are mostly caused by neglecting arm strength training in the early stage and wearing it for a long time. So at the beginning of fitness,

This arm training plan is to combine biceps brachii and triceps brachii into a super group training in one training day, which greatly improves the overall training intensity, can achieve deeper muscle stimulation, and can make the arm strength reach a big explosion. Every movement is absolutely textbook-style, which is perfect. If you are a novice, you can learn the main points of each movement and posture better.

The following 7 arm biceps brachii triceps brachii intensive training movements, each movement is done in 5 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements. After completing an action of practicing biceps brachii during training, you can directly complete the action of practicing triceps brachii and form a super group with it. Note that each action is a gradually increasing weight or a constant weight. If you choose to increase the weight, you can do it every 65438.

Action 1+ Action 2 constitutes a super group-complete the action 1 (the action of training biceps brachii). Lean on the inclined fitness chair and do concentrated bending with dumbbells 12-8 times, and then finish it directly without rest-action 2 (the action of training triceps brachii), and press down with rope+triangular handle 12-8 times.

Action one

Action 2

Action 3+ Action 4 constitutes a super group-complete Action 3 (the action of training biceps brachii), and the body bends with the EZ stick by leaning the fitness chair 12-8 times and then does it directly without rest-Action 4 (the action of training biceps brachii) leans over and bends and stretches with dumbbells 12-8 times, and Action 4 is completed from one side.

Action 3

Action four

Action 5+ Action 6 constitutes a super group-complete Action 5 (the action of training biceps brachii), sit with the big arm of one arm leaning against the thigh and bend with dumbbells 12-8 times, and then do it directly without rest-Action 6 (the action of training biceps brachii) lies on a flat fitness chair and bends and stretches with dumbbells 12-8 times, which is a group. Watch your movements.

Action five

Action six

Exercise 7 (the action of training biceps brachii), bend with dumbbells, choose lightweight dumbbells and do it high times, 50 times in each group.