There are more and more ways to keep fit now. Fitness is a process of repeating the same mechanical actions. In the process of promoting health, you can adjust your body through fitness. The following is the action content sharing about arm training in the gym.
Exercise of arm in gym 1 action-standing dumbbell bending
Action essentials: open your feet, hold the dumbbell with both hands, keep your big arm close to your body, bend your elbow to drive your biceps to lift the dumbbell, and feel the force of your arm. Do 12 times in each group, and do 4 groups.
Action 2 concentrated bending
Action essentials: Sit on the dumbbell stool, open your feet, hold the dumbbell with one hand, put the back of your big arm on the back of your thigh, lean forward, lift the dumbbell with your arms, exhale with your arms, and inhale when you recover. Do 12 times in each group, and do 4 groups.
Action three-station dumbbell reverse grip bend
Action essentials: open your feet, hip-width apart, hold dumbbells with your hands behind your back, palms down, arms close to your sides, tighten your core, keep your body stable and raise your arms. This action will stimulate the forearm muscles more. Do 10 times in each group, and do 4 groups.
Four barbell lift
Action essentials: Open your feet, shoulder width apart, hold the curved bar barbell with both hands, put your arms back, tighten the core, lift the barbell, exhale at the same time, stop for a minute at the highest point, and then slowly restore. Do 12 times in each group, and do 4 groups.
Arm exercises in Gym 2. Detailed explanation of arm muscle exercise.
Barbell bending action:
Exercise muscles: biceps brachii
Barbell bars are used for barbell bending. Hold the barbell bar with both hands at shoulder width. Hold the barbell bar with your palm forward, keep your body upright, and keep your big arm close to and perpendicular to the ground. Then start to move, adjust breathing, inhale and prepare to exhale, bend the barbell bar upward to the limit of biceps brachii for peak contraction, pause for a while, then inhale and return to the initial position, and the barbell bar can't touch the body when it returns to the initial position, then exhale and bend the barbell bar upward, and inhale and decrease, and so on.
Rack bending:
Exercise muscles: biceps brachii
Adjust the handle of the rack to the lowest position, put a straight bar and hold it with both hands. The grip distance is also shoulder width. At this time, the body takes a small step back. In this case, the arm is still vertical to the ground, clamping the body. Let's start to move, adjust breathing, inhale and prepare to exhale, and start to bend the straight rod in your hand until the biceps contraction peaks. At this time, you will find that the biceps brachii has a strong sense of contraction. Adjust breathing, inhale and lower to the initial position, and don't let the rod touch the body and repeat the action.
Rack lowering:
Exercise muscles: triceps brachii
It is necessary to adjust the handle of the gantry to the highest position, put on the straight bar, and hold the straight bar shoulder-width with both hands. At this point, when the body is upright, the big arm clamps the sides of the body, perpendicular to the ground, and the included angle between the small arm and the big arm should be changed to 90 degrees. Next, adjust the breathing preparation to start the action, and then inhale the preparation. Exhale the triceps brachii and press down on the forearm until the elbow joint is about to straighten. After a short pause, slowly return the forearm to the initial position and repeat the action.
Flexion and extension of supine barbell arm
Exercise muscles: triceps brachii
First, lie on a flat bench and hold the barbell bar. At this time, the grip distance should be slightly narrower than the shoulder, and the big arm should be straight. From the side, it should be vertical, clamping the sides of the body. Let's start the action, adjust the breathing, inhale and lower the barbell bar directly above the forehead, then exhale and straighten the barbell bar to the initial position. Remember not to lock the elbow at this time, repeat this action, and then repeat this action.
The action of practicing arms in the gym 3 Ten benefits of sticking to fitness
1 can make you forget your troubles for a while.
Another reason why people who love fitness will choose to do sports when they have troubles is that once you start fitness, running, yoga and boxing, you have no mind or time to worry at all. At least during this time, you can get rid of those troubles that you can't control.
2. Exercise can really readjust your mood.
Exercise is actually one of the best ways to treat depression, so some people like to go to the gym when they are in a bad mood. During exercise, the concentration of serotonin in the human body will increase, producing endorphins and norepinephrine, which will directly enhance positive emotions, relieve stress and depression, and increase happiness.
3. Giving up is not because the body can't bear it.
Yes, many fitness instructors say that your muscles are actually stronger and more endurance than you think. Give up because your brain surrendered first. So, before you want to shout tired soon after the next exercise, please realize that this is your brain and inertia. Only by "subduing" your brain will your body be completely dominated by you and continue to move.
4, exercise in the morning, you can set the whole day as a healthy accumulation model.
When you are in a bad mood or feel decadent, you will be more likely to want to eat junk food or take-away food without nutrition, and you will be too lazy to cook it yourself. On the contrary, if you start exercising early in the morning, the rest of the day will be set to a healthy and positive mode, which will not only be more active, but also affect your diet, and you will be more inclined to choose healthy and balanced food. Fitness heart: give it to yourself who is hesitating!
5. The best and healthiest way to vent in exercise.
Angry with the company today? Some people will go home and vent their anger on their families, some people will endure internal injuries all the time, and some people will turn grief into appetite, but as we all know, no matter which one is above, it is very unhealthy and will lead to bigger problems in the long run.
So if you are in a particularly bad mood next time, go to the gym. Besides running, you can also choose some antagonistic sports, such as boxing. Now more and more women are learning boxing to keep healthy.
6. Exercise can sober you up more than drinking coffee.
Some people drink a cup of coffee every day when they get up, otherwise they will feel that the whole person is not awake, but is coffee really as refreshing as you think? Drinking too much coffee is useless, especially easy to make people dependent, and it can also lead to sleep disorders, anxiety, excitement and irritability.
Want to make the brain wake up faster and make the whole person more energetic? Then sports meeting is the best choice.
7. Make you feel confident in an instant.
How do you feel when you exercise until you sweat, then take a comfortable bath and leave the gym? You don't have to have an immediate effect on your appearance, but if you exercise seriously, you will leave with a carefree and confident feeling, and you will become lighter and better, like a supermodel. In the long run, regular exercise helps to shape your body. If you can persist, I believe you will become more and more confident because of your appearance.
8. Make your brain healthier and perform better.
Doing exercise can not only exercise your body, but also benefit your brain. Through exercise, human blood flow will increase, which will directly affect the brain and make it work better. This is why I feel more focused and clear after exercise, so I will be more efficient at work and have a better memory. In the long run, it will stimulate the regeneration of brain cells and help prevent Alzheimer's disease and Parkinson's disease.
9. The passion of sports will force you to accomplish the "impossible" task.
Some things are usually too lazy to do, but the excitement after exercise will make you more efficient and proactive. Just as exercise makes you more inclined to choose healthy food, these are the same.
10, it is easier to be creative after exercise.
If you are a creative person, you really can't stop exercising. After two hours of exercise, you will have more inspiration. If you feel that you have run out of Jiang Lang, you might as well use this method to stimulate your creative cells.