There are two main muscle groups in the upper limb, one is biceps brachii and the other is triceps brachii. Because biceps brachii is mainly a big muscle, the training action of biceps brachii is relatively simple, mainly including various arm bends, such as alternating bend, single arm bend and hammer bend. Because triceps brachii is divided into long head, lateral head and medial head, it is necessary to do various actions to fully stimulate triceps brachii. For example, supine posture flexion and extension, double arm dumbbell neck flexion and extension, single arm dumbbell neck flexion and extension, supine dumbbell arm flexion and extension.

training plan

Biceps biceps brachii: ensure that the interval between two trainings is 48 hours, preferably Monday 1 time and Thursday 1 time.

Training movements: one-arm bending and hammer bending.

Number of training groups: 4 groups for each movement.

Training weight: 60% of the maximum weight is lifted in a single action.

Number of people in each group: 8~ 12 in each group.

Interval between each group: action interval is 5 minutes, and interval between groups is 2 minutes. Rest for 2 minutes between groups.

Triceps brachii: ensure that the interval between two trainings is 48 hours, preferably Monday 1 time and Thursday 1 time.

Training actions: supine dumbbell arm flexion and extension, single arm dumbbell neck flexion and extension, supine posture reverse flexion and extension.

Number of training groups: three groups for each movement, a total of nine groups.

Training weight: 60% of the maximum weight is lifted in a single action.

Number of people in each group: 8~ 12 in each group.

Interval between each group: action interval is 5 minutes, and interval between groups is 2 minutes.

Abdominal muscles: Abdominal muscles can be trained every day because they have more red muscle components. As long as the training interval is more than 24 hours.

Training action: belly rolling

Number of training groups: 4 groups

Times per group: 60% of your maximum times.

Foot spacing: 1 min.

For the details of training movements, please refer to the appendix of muscle strength training.