However, many bodybuilders never attach importance to the independent strengthening of arm strength. Many bodybuilders believe that every movement of upper body training involves the participation of the arm, so that the arm can be trained to a certain extent, and there is no need to carry out separate intensive training on the arm. In fact, this idea is the most incorrect. Of course, participatory training can stimulate arm muscles to a certain extent, but such stimulating training can not deeply strengthen arm strength. In training, especially in high-intensity training, the requirements for arm strength are very high. If the coach's arm,
During training, the arm trembled because of lack of strength, which increased the pressure and wear of elbow joint, shoulder joint and wrist. Because muscle groups have no strength, the pressure of external instruments will be transferred to the joints, which will directly cause great pressure and wear of the joints. Many bodybuilders may have encountered this situation. After a period of intensive training, they will feel pain in their wrists, elbows and even shoulders. In fact, the reason why this happens is basically because the basic strength of the arm is weak and too much weight is used in training.
Therefore, in fitness training, the individual intensive training of the arm can never be ignored. Moreover, if your arm training is always participatory training and there is no individual intensive training, it is easy for your arm to enter the bottleneck period. The main reason why arm muscles are easy to enter the bottleneck period is that too much participatory training makes arm muscles unsuitable for training, because people's bodies have memories. When they are familiar with these movements, they will reduce their resistance to external forces, so the force released by the subconscious of the body is just enough for you.
In this way, we lose the release of strength in the early period of maladjustment, so the stimulation depth to the muscle group is also reduced. To put it bluntly, the meaning of training is to use the strength of the body to fight against external forces, let two forces collide against torn muscle fibers, then let the muscles recover themselves, tear again, and so on. This is a process of muscle growth, so if you want muscles to grow all the time, you can't let them adapt to training. So for bodybuilders, no matter from which angle, they need to strengthen their arms independently. Today, we will organize a group of joint intensive training movements of biceps brachii and triceps brachii to quickly improve your arm strength and ensure the quality and safety of follow-up training.
This arm training plan arranges biceps and triceps exercises on a training day. Different from the past, this plan completely uses the super descending group to complete each movement. Each group of each movement uses three different weights: big weight, medium weight and light weight. There is no rest between groups, which is very violent. Pay more attention to the quality of each movement, especially the large weight used in each movement (the weight selected for the first time), completely contract and move all the way, and then, because of the decreasing weight, there is no rest, and the movement can be completed more or less with the help.
This ***8-arm biceps brachii+triceps brachii intensive training movement, each movement is done in 3 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Action 1 (practice the action of biceps brachii), do alternate dumbbell bending with dumbbells, and the ultra-reduction group completes the action, from large weight to medium weight and then to light weight. After completing 10-8 times of dumbbell alternate bending, directly reduce a certain weight without rest to continue to complete 10-8 times of dumbbell alternate bending, and then continue to reduce a certain weight to complete 65438 times of dumbbell alternate bending.
Action 2 (practicing the action of triceps brachii), use dumbbells to do the neck flexion and extension of triceps brachii, and also use the ultra-reduction group to complete the action, from large weight to medium weight and then to light weight. After completing the neck flexion and extension for 10-8 times, directly reduce a certain weight without rest, continue to complete the neck flexion and extension for 10-8 times, and continue to reduce a certain weight and then complete the neck for 65433 times.
Action 3 (practicing the action of biceps brachii): bend with a barbell, complete the action with an ultra-reduction group, and reduce the weight from large to medium and then to light. After completing 10-8 barbell bends, directly reduce a certain weight without rest, continue to complete 10-8 barbell bends, and continue to reduce a certain weight before completing10.
Action 4 (practicing the action of triceps brachii): Do neck flexion and extension with EZ bar, complete the action with the ultra-reduction group, reduce the weight from large to medium and then to light, after completing the neck flexion and extension of EZ bar 10-8 times, directly reduce a certain weight without rest, continue to complete the neck flexion and extension of EZ bar 10-8 times, and continue to reduce a certain weight before completing the neck flexion and extension of EZ bar 65433.
Action 5 (practicing the action of biceps brachii), do alternate hammering with dumbbells, complete the action with the ultra-reduction group, and decrease the weight from heavy to medium to light. After completing 10-8 alternate hammering, directly reduce a certain weight without rest, continue to complete 10-8 alternate hammering, and then continue to reduce a certain weight before completing/kloc-0.
Action 6 (practicing the action of triceps brachii), press down with a fixed instrument (the parallel bars arm is used for flexion and extension, without this instrument), and complete the action with the ultra-reduction group, from large weight to medium weight and then to light weight. After pressing the instrument 10-8 times, continue to reduce a certain amount without rest, and then continue to reduce a certain amount.
Action 7 (practicing the action of biceps brachii): bend with rope+curved bar/straight bar, and complete the action with ultra-reduction group, from heavy weight to medium weight and then to light weight. After bending rope 10-8 times, directly reduce a certain weight without rest, continue to bend rope 10-8 times, and then continue to reduce a certain weight before completing rope bending 6544.
Action 8 (practicing the action of triceps brachii): press down with rope +V rope, and complete the action with ultra-reduction group, from large weight to medium weight and then to light weight. 10-8 V after pressing the rope, continue to press it with a certain weight without rest, then continue to press it with a certain weight, and then continue to press it with a certain weight.