We can't do the same action over and over again, because that will get your body used to it. Just like taking medicine all the time when you are sick, your body will be very resistant, your efficacy will get worse and you can't cure the disease. The effect of the same training is the same. What we need to do is to break the routine and let you feel the acidity of muscle congestion again.
So what actions do we need to add to the daily training movements to better stimulate the arm muscles?
First, the triceps brachii kickback, when you bend over and stretch your arm, when your triceps brachii reaches the strongest contraction, your hands kickback, and your palms are up. This will help to train the inside of your triceps brachii and make you feel stronger muscle contraction. Pay attention to keep your body stable, tighten your body with your elbows, or lift your weight with inertia.
Second, the triceps brachii stretching of kettle bell is the same as dumbbell, but the stimulation effect is better. Keep your core strength and control your moving speed.
The third one, rotation and bending, is relatively rare compared with other movements, but it is still very effective for our training. You can train this movement to your biceps brachii and your forearm, which is a relatively complete arm movement. Bend down and lift the dumbbell from the bottom, just like you usually do when training. Rotate the wrist at the highest point so that the palm is in a downward state, and then slowly put down the dumbbell.
Fourth, supine arm flexion and extension, we can divide the training into 2 1 time, and complete it with EZ bar to ensure that the weight you use is the maximum weight you can bear.
Fifth, the parallel bars bend and stretch, so that your elbow grips your body and your body is in a stretched state. During the fall, your elbow bends until your big arm is parallel to the ground. During push-ups and stretching, focus on one side of your body, then slowly lower and move to the other side, and practice alternately left and right.
Sixth, the hammer bends in front of you. Doing this on the front side of the body can't stimulate your brachialis muscle well, and it can't increase the thickness of biceps brachii, so we don't use inertia to lift and put down dumbbells, but slowly bend our arms.
Seventh, the backhand rope is pressed down, and the backhand is more difficult than the normal grip, so the weight you choose should be adjusted appropriately, so that your elbow joint can be as close to your sides as possible, and the high-point handle can be higher than your chest, and the triceps brachii can be fully squeezed at the bottom to form a complete contraction and stimulation action, which can train your inner muscles.
Whether it's the basic movements you usually practice or the small skill movements I told you today, it's based on the persistence of our serious training, and quality comes first. If your movements during training are not standard or even correct, how can you develop thick arms? Therefore, our training actions must be completed on the premise of quality and quantity, and then slowly adjust your training intensity. Thanks for reading.