Question 2: the strongest exercise method for arm muscles: it can increase the latitude of the arm! It is enough to have a dumb method at home.
The second dumbbell bends and lifts the third dumbbell, and the upper arm flexes and stretches.
It would be better if it was in the gym.
Barbell arm lift 4* 12 dumbbell arm lift 4* 12 steel wire lift 4* 12
Brachial supine arm flexion and extension 4* 12 under steel wire 4* 12 flexion and extension 4* 12.
12RM is the most suitable training weight to increase muscle circumference, so don't covet big weight, as long as the weight is appropriate, each group can guarantee 12.
Rest for 40 seconds between groups. Two or three heads can also be the super group of antagonistic muscles.
Question 3: How to increase the latitude of the arm, find the method 1, and correct the training posture to ensure that it will not be injured; 2. Heavy-weight exercises, dumbbells and barbells (bending and continuous bending);
3, with a reasonable diet
Question 4: How to train and improve the dimension of the arm? To develop the muscle dimension of the arm, we can consider doing some compound movements such as rowing, or single joint movements such as bending the arm. Choose 2-3 movements, the weight range is 8- 12RM, and the number of groups is 3-4. The rest time between groups should not be too long. In addition, eating protein powder within two hours after exercise is helpful for muscle growth. You can go to a treasure's PQfitness to buy protein powder.
Question 5: How to quickly improve the arm muscle dimension? Muscle didn't improve quickly. Don't think it seems easy to improve your muscles. It is very difficult to increase muscle growth.
Question 6: How to exercise can quickly increase the latitude of forearm and practice yoga, that is, increase flexibility.
Question 7: How to increase the girth of the arm? 14 the secret of increasing muscle mass:
Heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, more muscle training, eating protein after training, resting for 48 hours, rather light than false.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can punish muscle thickening and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
12.......& gt& gt
Question 8: Newcomers ask for advice, how to increase the dimension of arm muscles through self-weight exercises? If you do push-ups, you should exercise 15-25 minutes every day, otherwise you will not be able to exercise your muscles. 14 The secret of increasing muscle mass is: large weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent thoughts and actions, peak contraction, constant tension, and so on.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
Question 9: Practicing with dumbbells is mainly to increase the dimension of the big arm. How to practice? As far as your dimension is concerned, it is a little strong, and the strength should be good. So you can do a big weight vertical barbell bending first, (exhaustion can do about 6) 4 groups; After that, the barbell is bent with diagonal braces. This weight should be moderate, ensuring that each group can achieve 12, and the rest time should not exceed 1 minute, 4 groups; Then do dumbbell bending alternately to ensure that each group has 12 single hand and 4 groups; Finally, it is very important for you to do dumbbell bending in sitting position. The weight is about 70% of your usual maximum weight. You have to do it separately by hand and reach the limit every time. At the limit, you should do peak contraction. Similarly, there are 4 groups in each hand. The most important thing is that every movement should be in place, whether sitting or standing, the waist should be straight, and the big arms should be clamped and fixed at the sides of the body. Remember to shake your body every time you put it down, reaching the lowest end, so that the biceps brachii fibers can be slender. Of course, if you want to reach a certain dimension, you must first have enough strength, so you can't ignore strength training. Finally, you have to have a good rest after practicing 3 points and eating 7 points. The above is my personal training experience, I hope it will help you.
Question 10: It is not important to increase the size of the arm, but the quality is important. If you don't want to train a fitness instructor, you can do it three times a week, preferably once every two days, and your muscles can recover. Speaking of methods, I don't know what your main task is. If it's a dumbbell, switch to a barbell, and vice versa! My experience, you can do barbells first, that is, muscle congestion, and then practice modeling with dumbbells! You may have reached the bottleneck and your muscles won't come out right away. Hold on! Maybe your muscles are used to your movements, so you have to change your movements. You can change it in half a month. I don't know if leg exercises can increase androgen secretion! I didn't copy. I called myself. My experience.