How many kilograms of dumbbells should I use to exercise my arm muscles? Step by step, don't practice too much at once! You can change it to a slightly heavier one, 6 kg first.
Gradually increase the weight!
Arm muscles are divided into upper arm muscles and forearm muscles. The upper arm muscles are wrapped around the humerus to form two groups. The front group consists of biceps brachii, coracoid brachialis and brachialis. It is a flexor group, and its function is to make the upper arm bend, the forearm bend and rotate outward, and move closer to the upper arm. The back group has triceps brachii and elbow muscles, which are extensors and are used to straighten elbow joints and forearms.
The forearm muscles were also divided into two groups. The front group is located on the palm and inside of the forearm, including elbow flexion, wrist flexion, finger flexion and muscles that make the forearm pronate. The posterior group is located on the back and side of the forearm, including the extension of fingers, wrists and muscles that make the forearm supinate. Forearm muscles are mostly named after their position and function.
The barbell bends the feet shoulder width, and the arms naturally droop. Generally, the middle grip is shoulder width, and the palm faces forward. Using the contraction force of biceps brachii, bend your arm and lift the barbell to your chest. The biceps brachii is extremely tight and temporarily stopped. Then control the barbell with the strength of biceps brachii and slowly lower it along the original route. Inhale when bending over and exhale when putting down. When exercising, your mind should focus on the biceps brachii. Don't shake your body back and forth when you do the action. In the process of arm flexion, the upper arm should be close to the side; When lowering, the arm must be completely extended and relaxed, and the biceps brachii should be fully extended before making the next move. If you continue to bend before your arm is completely straight, over time, your tendons will become shorter, your muscles will become stiff, and your arm may never be straight.
Dumbbells bend, feet are shoulder-width apart, and arms droop naturally. Hold the dumbbell forward with the palms of both hands, and bend the dumbbell to the chest alternately or simultaneously. The biceps brachii is extremely tight and the wrist is twisted in the direction of the thumb. Stop, control the dumbbell with the strength of biceps brachii, and slowly put it down along the original route. Inhale when bending over, exhale when lowering, and concentrate on biceps brachii. When doing an action, you must not shake your body back and forth. In the process of arm flexion, the upper arm should be close to the side; When falling, the arm must be completely straight, and the biceps brachii should be fully extended before the next movement. When the dumbbell is bent to the chest, the wrist is twisted in the direction of the thumb, which can make the biceps brachii tighter.
The sitting posture is bent, the upper body leans forward slightly, one hand holds the dumbbell in the palm upward, naturally hanging between the legs, holding the bell arm against the same thigh and pressing the other hand on the other thigh. Bend your arm and lift the dumbbell to your shoulder. The biceps brachii is extremely tight, twist your wrist in the direction of your thumb, stop for a while, then control the dumbbell with your biceps brachii and slowly fall between your legs. When the dumbbell is bent and put down, the bell-holding arm always clings to the ipsilateral thigh, inhaling when bent and exhaling when put down. When exercising, your mind should focus on the biceps brachii. When the bell-hugging arm falls, the arm must be completely straight, and the biceps brachii should be fully extended before making the next move.
The reverse grip pull-ups hold the horizontal bar upward, with the back of the hand facing forward, with the grip distance as wide as or slightly narrower than the shoulder, with the arms completely straight and the body suspended. Use the contraction force of biceps brachii to bend the arm and pull the body upward, so that the chin exceeds the bar. The biceps brachii is extremely tight. Stop. Use biceps brachii to control the body to slowly descend to the starting position. Inhale when pulling up and exhale when falling down. When doing the action, be sure to wait for the arm to be completely straight, and then pull the body up.
The back arm of the barbell neck flexes and stretches, and the feet are shoulder-width apart. Lift the barbell to the top of your head with both hands, with both arms straight and the back of your hand forward. Then bend your elbow, control the barbell with the strength of biceps brachii, and slowly fall behind your neck. Then, with the help of the contraction force of the triceps brachii, lift the barbell forward and upward until the arms are completely straight, the wrist is everted, the triceps brachii is extremely tight, pause, and then bend the elbow again. Inhale when lifting, and exhale when falling. When exercising, you should focus on the triceps brachii. When doing movements, the upper arm should be close to the ear. If the upper arm moves forward or separates to both sides, the exercise effect will be poor. You should stand up straight, hold your chest out, and don't stoop. This action can also be done by holding the bar back with the back of your hand.
There are many more: I won't copy them one by one.
There are similar topics; For example:
"Make the forearm into a vise", "Shawn Ray's arm training method", "Talking about the training of biceps brachii" and "Forearm muscle training method".
Do you want super arms? Build amazing biceps brachii? Nine methods of strengthening biceps brachii.
[How to Exercise Arm Muscle] [Arm Muscle Training 1] [Arm Muscle Training 2]
References:
:yelg。 /j-sh-sh-c/child _ folder/Beibu 08 . htm
I am 24 years old, male 165cm, and weigh 53kg. Thin, want to gain muscle. How many kilograms should I choose to practice dumbbells first? Generally speaking, there are two pairs of dumbbells. It is best to practice muscles with a heavy pair and lines with a light pair. The heavy one should be above 10 kg, and the light one should be around 5 kg. If you can't afford a pair, compromise 7.5 kilograms.
Is it difficult for a 20-year-old girl to practice 30 kilograms of dumbbells? It takes two months to practice muscles and can lift 30 kilograms. Really?
To what extent do you lift dumbbells to grow muscles? This should not count. Fitness doesn't mean I can strengthen my training once. Need long-term planned training. For example, you can do 20 left-handed exercises and 20 hand-cranked exercises a day. Then you need incremental training, which will definitely be effective in the long run, but I suggest you do more push-ups. Hope to adopt!
I have practiced wrist strength with 40 kg dumbbells. Is it average? It depends on your training position. Dumbbells are generally used to exercise forearm muscles and upper limb strength, while wrist wrestling focuses on the wrist, so if you want to do better wrist wrestling, you can do wrist training.
How do you feel that your strength is much stronger and your muscles are not so long? From 16kg dumbbell to 40kg now, more than 4 months. It is not an abstract thing to practice strength every day under 30kg. Strength is the strength of your muscle to deform and return to its original state, and muscle strength is related to the cross section of muscle cells. If the strength increases, the muscles will definitely grow, and vice versa. If you feel stronger and your muscles are not obvious, it may be that your body fat is a little high, or you haven't found it yourself. You'll get better if you practice slowly. Scientific methods and diet are very important.
How do two dumbbells weighing 24 kilograms practice muscles? First of all, the chest
1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Pushing upwards: mainly practicing upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3. Sleeping bird: mainly practicing the middle thoracic groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4. supine straight arm pull-ups: expand the chest of the kit and practice the best movements of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Note: In order to prevent damage, the descending process should not be too fast.
Second, the shoulder
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Third, back
1. Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
Fourth, biceps brachii
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
I have two dumbbells of 12 kg. How should I exercise my arm muscles? The big arm doesn't use force when killing the ball, but your posture is wrong.
What are the muscles of dumbbell arm that can bend and stretch? Except for the strength of double-headed arms and three-headed wrists, no other muscles can be trained.