The arm is a very flexible part, which is attributed to the fine and numerous characteristics of this part of the muscle. And our focus is on the part of the big arm, especially the two heads and three heads, which can be used as a symbol of physical strength.
The following * * * introduces the practice and matters needing attention of four-arm training. Mastering these contents can help you complete and standardize your exercises and help you build a strong upper limb.
Through the following introduction, you can standardize your movements, and then according to the muscle condition of your arm, you can have a good muscle gain effect by practicing for an appropriate number of times. Four exercises, if you like, put them into your plan.
There are three reasons why most people's arm training is not effective. First, the action is not standardized, second, there are not enough groups to contact, and finally, persistence, because this is a slow process.
Think about it. After your arm swelled during practice, did you just skip or did you think you were in place? At this time, you should reduce the weight of exercise and finish all the exercises.
Action 1: single arm bending
This exercise can exercise two heads in isolation, so that you can intuitively feel the strength of your arm.
You need a dumbbell with the right weight for you, plus an inclined plate for fixing your arm. Put the arm to be trained on the outer side of the inclined plate, lean on the cushion on the inner side of the inclined plate, and then bend with one arm. You can put your other hand on the other shoulder for protection. Lift the dumbbell to chest height, feel the contraction of both heads, then slowly put it down and repeat until both heads are exhausted.
Don't use heavy dumbbells, because it will do harm to your wrist and elbow.
Action 2: supine barbell flexion and extension
This exercise can not only exercise your triceps, but also stimulate your chest and back.
You need a barbell with a suitable weight and a bench. After lying flat on it, lift the barbell and straighten your arm, then bend your arm like a head to lower the height of the barbell and pause when the front arm is parallel to the ground. Then use three hairs to return the barbell to its original position, and then repeat the above actions.
Always hold the barbell bar tightly, don't let it slip and hit yourself, and pay attention to the contraction of the three heads when doing the action.
Action 3: The rope priest stools bend.
This is also an exercise to strengthen both heads and stimulate your forearm muscles.
First sit on the priest's stool, put your elbows on the stool surface of the priest's stool, hold the pull rod backwards with both hands, press the front part against the priest's stool, and then pull the pull rod upward to fix your elbows and fully contract both ends. Then, the control force gradually decreases and the arm gradually straightens. Do more exercises.
If you want to strengthen the intensity of exercise, you can still tighten your head when you put it down, and then bend it without flattening it.
Action 4: Barbell bending
Stand with your feet open, hold the barbell bar with your hands behind your back, straighten up and lift the barbell repeatedly. Keep your body stable, don't shake, and don't use inertia to do actions.