Question: Don't practice your arms deliberately, but focus on your chest, back, legs and shoulders. If your arms are not thick, will it affect your chest?

Lao Tie, judging from your question, you are a fitness enthusiast with a training foundation. I had this question a long time ago and adjusted my training plan under the guidance of the old master. The old-school fitness master gave me the answer: the arm is not thick, which will affect the advanced chest.

Why does arm thickness not affect chest advancement? There is a saying: the arm is the basis of training. So I often put my arm first to train.

No matter what training rules you use, you won't lose any muscles. People are a whole. If you have an "arm", you will be "involved" in the development of "longboard" and "barrel theory"

Imagine if you can't even hold the 15KG dumbbell, you still have to do the 15KG dumbbell chest push. How can we control centripetal contraction and centrifugal contraction, and how can we have a good training effect?

You will be stuck in the weight of 15KG for a long time, which will affect the progress of chest muscles.

Why can't weight go up, which will affect muscle development? Muscle mass of bodybuilders; Muscle mass of bodybuilders.

Training weight of bodybuilders

So: if you don't gain weight, it's hard to have big muscles.

However, don't blindly carry out long-term heavy-load training, which will not only be easy to get hurt, but also lose beauty. You can use Regular Training Rules to adjust your training.

The following is an interview with Ronnie Kalman:

Conclusion: Large amount of exercise training is beneficial to muscle enlargement, while small amount of exercise training is beneficial to muscle beauty.

Conclusion Lao Tie tried his best to push the iron, for what?

Don't let your muscles measure enough, and then you can carve your body well and make your body more stylish!

Therefore, it is suggested that Lao Tie must not pay attention to one thing and start targeted training. It's never too late to mend!

Finally, I asked Lao Tie: What is the arm circumference now?

It has little influence on beginners (bench press 1 times weight), but if you want to improve continuously, you must strengthen your arm strength!

Although focusing on the upper limb trunk muscle group training, the arm will be well stimulated, but strong arm strength is very important to break through the training bottleneck.

Upper limb training mainly focuses on tension muscles and thrust muscles, including arm muscles. For example, the chest muscle training of thrust training is inseparable from the triceps brachii, and the latissimus dorsi training of tension training is inseparable from the grip strength of the biceps brachii and forearm.

In the chest muscle training with questions, the usual training action is bench press training. Bench press needs the mass strength of the thrust muscle mainly composed of pectoral muscle, triceps brachii and deltoid toe. The muscle of the arm is the triceps brachii. Usually, with the deepening of bench press training, muscle strength will be improved, and the development of chest muscles will not be affected.

But if the trainer's personal ability is strong enough, the special training of the arm must keep up. Whether it's bench press chest muscle training or body beauty, special arm training is necessary.

Don't deliberately practice your arms, but focus on your chest, back, legs and shoulders. Will the arm not be thick enough affect the chest propulsion?

A: Inadvertent arm training will affect advanced training in other parts, such as chest, back and shoulders.

The role of arm strength in training Most novices rarely arrange a day as an arm strength training day during the fitness process, because no matter back training or chest training, the arm will participate in exerting strength and indirectly enhance arm strength. Therefore, in the process of fitness, the arm plays the role of connecting the whole movement in series.

However, too weak arms will affect the training effect of the target muscle group.

For example, when we do the back pull-down action, if the arm strength is insufficient and we want to break through the back pull-down weight, it will inevitably cause serious congestion in the arm and affect the back force. The same is true of chest bench press.

Therefore, to improve the training intensity of bench press, hard pull and even pull-ups, strong arms are essential.

How to do arm training? We know that the arm has three major muscles: ① biceps brachii, ② triceps brachii and ③ forearm muscles, such as brachioradialis.

We can do intensive training for these muscle groups on the arm training day, and we can directly enter the formal group training today after warming up.

The plan is as follows:

① Barbell bending, 4 groups, a group of 8- 10 times.

② Dumbbell bent its arm unilaterally, with 4 groups, one group with 8- 10 times.

③ Forehand bending of barbell, 4 groups, 8- 10 times in one group.

(4) Rope drop, 4 groups, 8- 10 times in each group.

⑤ Flexion and extension of load-bearing arm, 4 groups, 8- 10 times in one group.

To sum up, with the improvement of arm strength, if you want to break through some training intensity, at least you will be provided with some protection, so that the target muscle group will not swell before stimulating the arm.

Not practicing your arms will affect the weight of bench press, but it will not affect your chest muscle training.

Because the main action of training chest muscles is bench press, as long as you often train bench press, you will get triceps brachii and shoulder adduction. As long as you train repeatedly, the stimulation effect on chest muscles is good.

1. The key part of normal arm training is usually to train arm muscles, mainly upper arm muscles, including biceps brachii and triceps brachii.

The biceps brachii is usually practiced after practicing the back, and the triceps brachii is usually practiced after practicing the chest muscles.

Practice back movements, using biceps brachii itself, only a few groups of movements can be practiced in place.

The same chest muscle movement itself can also stimulate the triceps brachii, and the latter groups can also produce pumping effect.

In addition to upper arm muscles, forearm muscles are also trained and grip strength can be improved when training pull-ups, barbell pulling, barbell rowing and other back movements.

2. Only practicing chest, back, legs and shoulders will affect the training effect of chest muscles? In equipment training, chest, back and legs belong to large muscle groups, and these three parts will be put in front of the key training.

Shoulder, arm and abdominal muscles belong to small muscle groups, among which shoulder muscles are more important, which directly affect the formation of shoulder-width ratio and inverted triangle, so they are usually trained alone.

You focus on training chest, back, legs and shoulders, which belongs to normal 4-differentiation training.

You only need to add triceps and biceps training to your chest and back to strengthen your arm muscles. Abdominal training can be placed behind the legs and shoulders, so that the whole body muscle group can be trained in place.

Bench press mainly stimulates the chest muscles, including triceps brachii and shoulder toes. As long as your movements are standard enough and there is a short pause at the bottom, moderate weight can also have a good stimulating effect. Coupled with the dumbbell bird and the rope clamping the chest, the whole chest muscle has a feeling of pumping.

But if you want to increase the weight of bench press, then you need to strengthen the training of triceps brachii and shoulder adduction. The main movements are narrow bench push and barbell push. If you do these two actions too much, you will gain weight faster.

3. How to train chest muscles efficiently? If you want to maximize the effect of chest training, then you need to work hard on training intensity and training frequency.

① There should be more training movements.

Usually, there are only 4-5 movements to exercise chest muscles. If you only train 1 time a week, the training intensity is too low.

Three actions are arranged in the middle of the pectoral muscle, three actions are arranged in the upper part of the pectoral muscle, two actions are arranged in the lower part of the pectoral muscle, and eight actions are arranged in one * * *.

② Adjust the number, frequency and weight of training groups at any time.

In the early stage, it was a fixed group of moderate weight training, such as barbell bench press 80KG, but the effect was not necessarily very good.

If you join the increase group, start from 70KG, reach 75KG and then reach 80KG, so the weight will gradually increase.

The number and times of corresponding groups should be reduced from 5 groups *9 times to 4 groups *7 times, and finally to 3 groups *5 times.

③ Training frequency

If your training intensity is not high, you need to increase the training frequency and arrange a chest muscle training plan twice a week.

The barbell bench press should be put in the first movement, and it should be done in every training. Finally, five groups of push-ups can be arranged until they are exhausted, so that the pulling feeling of chest muscles will be more obvious.

4. Training reference scheme Barbell bench press: increasing group: 3 weights from low to high -5 groups *9 times, 4 groups *7 times and 3 groups *5 times.

Dumbbell bench press: 5 groups * 10 times

Dumbbell bird: 3 groups * 15 times.

Upward barbell bench press: 5 groups *8 times

Upward tilt dumbbell bench press: 4 groups * 10 times.

Tilting dumbbell birds upward: 3 groups * 12 times.

Flexion and extension of parallel bars arm: 5 groups *8 times

High rope clamp: 3 groups * 12 times

The specific operation needs to be adjusted up and down according to its own ability.

I'm glad to answer this question.

When training some trunk movements, our limbs actually participate in the exertion. Although it is only coordination, it will be exercised to a certain extent. However, if you don't train your arms alone, it will generally not affect the advanced chest training, because when you practice your chest, you generally want more chest strength to be exerted, rather than lifting more weight with your arms together. Just because your arms are not thick doesn't mean that your strength can't keep up. But if you don't exercise your arms and practice rough, your trunk will be bigger, your limbs will be thinner and you won't look very harmonious. Therefore, it is recommended to practice your arms alone. Although it will not affect the advanced chest training, your arms will be more powerful and can help the training effect of the trunk and other parts. So here are some arm training moves for everyone.

1. Barbell bending, this action is a major biceps brachii training action, through the flexion and extension of the humerus, play the function of biceps brachii, thus exercising biceps brachii. Stand with your feet shoulder width apart, lean forward slightly, put your center of gravity on the palm of your front foot, and hold the barbell with both hands. It is recommended to use a straight pole with a moderate grip distance to keep the arm drooping naturally. At the same time, the position of your scapula needs to be fixed to keep your arm from shaking. Then bend your arm and hold the barbell on your chest until the biceps brachii is completely contracted, pause for a moment and slowly put it down.

2. Concentrate on bending, which is also an isolated training action of biceps brachii. By bending over to isolate the biceps brachii, and then doing it with one hand, you can concentrate on the arm that is exerting strength and improve more nerve mobilization. You can also put your other hand on it to feel the muscle contraction, which can make you feel it. First of all, sit on a flat stool, and of course you can bend over. After sitting, your shoulders step on the ground. Hold one hand with a proper weight of pressure, lean your elbow against the inside of your leg, and keep your arm vertically downward. Then use the strength of the biceps brachii to lift the dumbbell until the arm bends, tighten the biceps brachii, feel its tightening, then slowly put it down, put it near the vertical ground, and then lift it repeatedly. Action 8- 12 times, thus reaching 3-5 groups.

3. The bending and stretching of the rope arm is also very effective for triceps. Through the upward pull of the rope and the resultant force of the rope itself, the lateral head of triceps muscle is trained. First, the standing distance is shoulder width. Hold the rope with both hands, straighten your body, fix your shoulder blades, and don't shake your arm. Use your arm to exert force and press down the rope. At the same time, pull the rope to both sides as the forearm rotates inward, and pause 65438. Then return to the initial position along the movement track, which can effectively stimulate the outside of the three heads. This action can be done 10- 15 times, and 3-5 groups are enough.

4. supine arm flexion and extension, this action is a major muscle-increasing action of triceps. Stimulate the triceps with weight, so as to achieve the training effect. First, adjust the angle of the flat stool to a suitable angle, and then you can lie on the stool. If the outside is weak, you can choose a horizontal angle. If the long head is weak, you can adjust the stool to a certain angle. First, open your feet and step on the ground, with your shoulder blades close to the stool surface. Hold the curved bar tightly with both hands, with a narrow grip distance. Keep your upper arm still, bend your arm slowly, lower it to your head, put the pole on your head, pause for a moment and tighten the core of your body. Then, lift the pole with Sanmao's strength until the arm is almost straight and forms a certain angle with the body, so that the triceps brachii can be continuously strained, and the movement can be kept uniform and rhythmic, which better reflects the training effect. Choose the weight of 8- 12 times of exhaustion and do it 3-2 times.

These are some arm training movements. By stimulating muscle growth through exercise, the arm will become stronger and stronger. It is recommended to train 2-4 times a week, so that you can achieve more adequate training.

Yes, the arm is the basis of the pectoral muscles, just like rowing, no. . . According to Nana Ogawa's experience, when the arm size rises, it is very helpful to train other parts, especially the chest muscles.

Necessary chest exercises, such as bench press, push-ups, and parallel bars arm flexion and extension, actually require high arms. On the contrary, the stronger the arm, the heavier it can be and the faster the effect will be.

In other words, the overload principle of muscle augmentation will be discussed below.

Let's take the overload principle as an example. Do we play mobile phones for several hours or even more than ten hours every day, and our arms become strong?

You will say: of course not.

This is because it does not conform to the overload principle of muscle building, so that the body can reach the training limit as much as possible in training. Only by practicing with the maximum weight that you can bear can you achieve the effect of muscle gain.

When the body is under greater pressure than in the past, it will adapt itself and become stronger.

For example, if you are used to running 2 kilometers a day, then running 5 kilometers a day puts forward higher requirements for muscles. In other words, the cardiovascular system is required to provide more oxygen and nutrition to ensure the normal operation of muscles under maximum load. 5 kilometers requires that you must be in better health to meet the requirements. When the training intensity is increased to adapt to the increased load, the muscles will become more developed and stronger.

Different arm parts correspond to different movements. When you understand the importance of arms for chest training, Nana Ogawa suggested that if you want to make up for the shortage of arms as soon as possible, you should strengthen your arms in an all-round way. Not only two or three heads, but also the forearm and shoulders can't fall.

In fact, in addition to the above, the practice of forearm is the most easily overlooked, which leads to some unfinished training, the forearm no longer works, and the forearm becomes the bottleneck of training.

So we should not only practice our arms, but also practice our two heads, three heads, forearm and shoulder. Balance is also a very important item in the formulation of fitness plan, and balance can be balanced and beautiful.

The picture of not practicing your arms and chest can be supplemented by your own brain: you think you are doing bench press, but the coach is actually doing hard pull.

I'm Nana Ogawa, your healthy friend. If you like, please pay attention to the collection and take a walk. Nana Ogawa will provide you with more exciting content. Forearm, wrist and three heads will seriously affect your bench press.

It will definitely affect the chest advancement.

When exercising pectoral muscles, the strength of pectoral muscles accounts for the vast majority, followed by triceps brachii and deltoid toe.

If you don't exercise your arms at all, especially the triceps brachii, it will definitely affect the chest muscle exercise.

When the angle between the upper arm and the body is about 45 degrees, the stress on the pectoral muscle and triceps brachii is relatively balanced, but the pectoral muscle is still the main force. The smaller the angle, the greater the force of triceps brachii, and vice versa. In order to focus on the chest muscles, the angle between the upper arm and the body should be greater than 45 degrees and less than 90 degrees when bench pressing. If it is 90 degrees, although the chest muscles will work harder, it will increase the risk of shoulder injury.

Strong triceps brachii helps to increase the weight of bench press, and also helps to make chest muscles stronger.

If you don't practice triceps brachii, it will easily lead to triceps brachii fatigue during bench press, especially when you use heavy bench press, especially if the novice doesn't fully grasp the details and muscle strength of bench press, which will affect bench press.

If you don't exercise your arms at all, you only exercise your chest, back, legs and shoulders, which may lead to a very uncoordinated and ugly body proportion.

To keep fit, you need all-round exercise, not just a certain part of your body. I met a girl who didn't practice her arms. She said that when she put on clothes, her sleeves would feel tight, and when she bent her arms, it would be even tighter. I feel the same way, but I'm a man, and I don't mind wearing a bigger size, especially a shirt.

The muscles on the arm mainly include triceps brachii, biceps brachii, brachialis and forearm muscles. If you ask me, you have to practice, and you need both. Strong arms are not only a symbol of male strength, but also a facade for men. If it is a girl, proper exercise of arm muscles can achieve the purpose of shaping and tightening the arm.

Inevitably, I couldn't push the weight of bench press before, but I can push 70kg with fixed equipment. The bench press 40kg is very light and will shake violently. Later, it was found that the grip strength was insufficient and the muscles around the wrist were weak. After strengthening grip strength training and forearm training, it will soon be pushed to 60, indicating that the pectoral muscles are fine, the grip strength is insufficient, and there is no targeted training. I didn't know that Ma Yue's free bench press could keep up with the bench press of fixed equipment.

Before the epidemic, when I pushed more than 70 kilograms, I still shook violently and my center of gravity was unstable. My conclusion is that the strength or endurance of the three-headed abduction head is insufficient. I trained the abduction head with bfr blood block. Because the gym is closed, I can push dumbbells to a single 40kg at home now, and I believe the barbell can reach 90kg.

In addition, the right shoulder feels weak and it is easier to exert force than the seat shoulder. Now, with the help of corner stretching, it takes more than a week for rubber bands to be used for targeted training of rotator cuff muscles. My right shoulder is much better, and it is not so easy to push dumbbells.

Targeted training is definitely helpful for heavy-weight free training. Next, I'm going to train the lateral waist muscles to enhance core stability. I pushed the machine back by 380kg, and the squat can only reach 120kg, which does not match. Obviously, the problem is not leg strength. The core strength is too poor, because the grip strength is too poor and the hard pull is limited, and the core is rarely practiced.

In short, to train scientifically, there are many auxiliary laughing muscles to participate in free weight. Of course, it's ok to practice only three major movements and pull-ups, but if you don't practice small muscles, you are more likely to get hurt if you rush to heavy weights.