Generally speaking, it is easy to practice biceps brachii, even if you are aiming at triceps brachii. Therefore, biceps brachii must be trained to a certain shape first, and then triceps brachii can be better trained. At the same time, you can also practice deltoid muscle.

Therefore, biceps brachii can be well formed by sticking to it for about three weeks every day, and there will be no obvious effect without sticking to it. There will be three to five days of massage recovery training in these three weeks. At the same time, I suggest eating more beef, so just eat beef three times a week for lunch. Eating in the morning is also very important. Everyone should have an egg. Of course, you should get enough sleep.

Then three weeks of coordination began to experience the special training of triceps brachii. You will feel a little nervous at this time, so you should do warm-up exercises and relax after fitness. Then after two weeks of running-in practice, the triceps brachii is formed. . Sticking to nutrition collocation and normal working hours are also key prerequisites. It should have an effect in the last two months.

Second, the effect of explosive force training.

Dumbbell practice erupts? Isn't that a little funny? No, take a lighter game, grab a dumbbell and punch. For 20 minutes every day for the first two weeks, grab the weight that you feel more laborious and can recover quickly after you just punch hard, 15 times in a row. Experience for yourself. In two weeks, you can directly put down the dumbbell and practice empty boxing, paying attention to any direction, including elbow, including inch boxing, including side boxing. . . It seems that these are a bit abstract. . Not abstract enough is right, that is, you use your own way to exert your strength and make your brain understand and adapt to the best way of exerting your strength by any means, and the muscles naturally grow perfectly. If you think it's fun, not just exercise, then you can generally enjoy the fruits of one and a half months of exercise. When you exert a little force, your muscles will feel comfortable and nervous, and when you relax, you will feel comfortable, which is the feeling of better endurance. . . . Experience for yourself.

Personally suggest the latter method. Although you say you know the method, I still recommend haha, because the lines you practice like that are not short-lived, but can last for a long time, and you will feel energetic. Because the first method is single muscle exercise and then running-in coordination, the second method is direct running-in coordination, which is the same as * * * and promotion. After coordination, the strength can be more natural and the deep muscle groups can be more comprehensive. So I recommend the second one.

In these processes, we should also pay attention to nutrition and rest, and also pay attention to rest when lactic acid accumulation and exercise are a little excessive. Not to mention these, I will adjust myself according to my own ability.