Eight movements of arm muscle exercise. Under the guidance of fitness coaches Lee and Hunter Labrada, you will gain the girth and strength growth of two heads and three heads. Let's take a look at their unique arm training! Let's feel the pump together! The core of arm muscle training mainly focuses on strength. Only train your arms alone, not your legs and other big muscles. In training, we will increase the training intensity by shortening the interval time of the group. Although there are differences between people, we should share some fitness concepts. For example, in order to ensure the continuous tension of muscles, we try to avoid locking joints during fitness; We will train with heavy weights until we are exhausted; Or minimize the rest time between our groups. It seems like a trivial matter, but in fact it is very important. They will make you feel stronger and your grades will be more obvious! This set of training can help you increase your arm muscles, but not if you don't consume enough calories! There is no balance because the intake is consumed. All right, are you ready? Let's get started! Action 1. The barbell narrow bench press is repeated 12- 15 times, 1 group warm-up repetition 12- 15 times, and the interval time of four groups is 60 seconds.

Choose a lighter weight to warm up a group 12- 15 times. When training, you must avoid joint locking, for example, the arm is completely straight, and then the load will be placed on the joint, not the triceps brachii. Keep your joints bent so that your triceps will get constant pressure, which will make the training more effective! After the warm-up group is over, the formal group will be held, and the first group will be selected to be 15 times the weight. Multiple exercises can make more blood flow to the triceps brachii. Action 2. Four groups (each group 10- 12 times) used curved bars to relieve wrist pressure and paid more attention to triceps brachii. It is very important to keep the elbow steady and slow. Remember to bend your elbow outward, so that the shoulder muscles will bear more load. Action 3. Pull down three groups with one arm rope (each group 12- 15 times)

The point of the exercise is to change a little. The purpose of this action is not exhaustion, but to increase the blood flow back to the triceps brachii and increase the feeling of pumping blood. Action 4. Pull down the rope for 3 groups (each group 15-20 times). Before entering biceps training, this action will make triceps brachii exhausted and get a lot of blood back. Action 5. Standing dumbbell hammer lift 4 groups (each group 10- 12 times) to ensure that the elbow is backward, slowly bend the arm, and try to contract the brachial muscle. Although you use dumbbells, you can also try to bend your arms until you are exhausted. Action 6. Sitting on dumbbells and bending your arms for 4 groups (each group 10- 12 times) is extremely effective for the exercise of the second arm. If used correctly, your two heads will develop faster and stronger. Rotating the arm in the action will make the training more comprehensive. Action 7. Lift the support plate in three groups (each group 12- 15 times) to minimize the probability of elbow joint injury and avoid joint locking. Action 8. Three groups of barbell bending (each group 12- 15 times). Every time the dumbbell is at the highest point, you will feel the unprecedented tension between the two heads, giving you different pain.