Therefore, arm strength is very important for training. Many bodybuilders often think that the pectoral muscle is the main force point when doing chest muscle bench press training. Actually, you are wrong. In bench press training, the pectoral muscle is not the main force point. The main force points are the triceps and shoulders of the arm. The pectoral muscle is only the bottom strength support, but it is not the active force part. The active parts are the arms and shoulders. Therefore, bodybuilders must attach importance to arm strength training if they want to practice chest muscles well.
If the arm foundation is not enough, it will not only affect your training, but also increase your rebound. Many bodybuilders believe that in chest muscle training, using rebound strength can help them push more weight. What I want to tell you is that although the rebound force can make you push more weight, it is definitely not good for muscle gain and overall chest muscle training. Of course, if you bet on how much weight you can bench press, you can use rebound force in this case.
If you use rebound strength to increase weight-bearing training in your usual training, you will not be far from being injured. Now many bodybuilders mistakenly think that it is time to train chest muscles.
As long as you use a large weight, you can achieve the effect of muscle gain. Therefore, you often blindly use heavy weight training that you can't safely control, and use too much leverage and rebound force in training, which eventually leads to accidental injuries and serious joint wear in training, and you have to bid farewell to the fitness stage.
Therefore, although everyone likes chest muscles and wants to show their masculine strength charm in front of the opposite sex, any exercise should be scientific and systematic, and attention should be paid to any small details of training. We shouldn't train blindly. The final result of blind training is that the charming chest muscles are not practiced, and we hurt ourselves first. Therefore, the primary task of our chest muscle training is to strengthen the arm strength. It is said that the main stress part of many training movements of chest muscles is not the chest muscles but the arms, so it is necessary to strengthen the arm strength.
Here is a set of perfect arm strength training movements for everyone to improve their arm strength. When you practice your chest muscles, you will have more strength and improve the overall training quality.
This time, a group of joint training movements of biceps brachii and triceps brachii were arranged. It is very important to practice triceps brachii. Every trainer should pay attention to the fact that arm training will play an important role in your subsequent training. Don't neglect arm strength training in the early stage. During training, do 3 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Action 1 training biceps brachii. In this action, dumbbells are used for unilateral training, and the ultra-reduction group is used during training, that is, the first group uses large weight, the second group uses medium weight, and the third group uses small weight. This decreasing training method is mainly to enhance muscle endurance training. The first group used heavy weights to strengthen strength training. As friends who have just started training, the first group may feel that their strength is not enough, so they will reduce it at this time. Do 10 times on each side of each group as a group.
Action 2 Train the triceps brachii. The biceps training just now consumes a lot of biceps strength. At this time, it is necessary to change a stimulating part to relieve the biceps slightly. This movement is a dumbbell neck flexion and extension movement, as well as weight loss training. This training is not only to strengthen strength, but also to strengthen endurance. Endurance is also very important for all kinds of training in the future, but the way of decreasing is slightly different from that of the last movement. This action is to use the super group to reduce the group, that is, each group uses 10 heavy training without rest and directly reduces it to 10 medium weight training as one group, and then does the next group after 2 minutes' rest, and trains in the same way.
Exercise 3 trains biceps brachii, and the strength of biceps brachii has recovered almost after rest. I'm doing an intensive exercise to rest it. This movement is also trained in descending group. This action is relatively simple, so it is also a super group descending group during training, and the descending method is the same as action 2.
Action 4 Training the triceps brachii is also a flexion and extension action behind the neck. Different from Action 2, this action adopts EZ rod training, and the method of gradually decreasing weight is also adopted in the training. First, do heavy weight training 10 times, then do moderate weight training 10 times without rest as a group, and do three groups with one * * *.
Exercise 5 training biceps brachii. This action is different from the alternate bending of action 1. This time, the hammer bending is used, and the strength of the hammer bending is much greater than the action 1. This action is more powerful for strengthening biceps brachii. Training is also done by reducing weight. First, do 10 times on each side, then do the decreasing movement directly without rest, and then do 6544 on each side.
Action 6: Train the triceps brachii. This action is to press down with a fixed instrument. If there is no fixed equipment, you can use parallel bars instead. Each group can train 10 times. You can train with decreasing weight or constant medium weight.
Exercise 7 Train biceps brachii and bend the rope. This action is used in the same way as the decreasing way of the action 1. The first group uses large weight, the second group uses medium weight, and the third group uses small weight.
Exercise 8 Train the triceps brachii and press the rope down. This time, all the training movements are trained in a way of decreasing weight. The descending way of this action is also that the first group is heavy, and the second and third groups are medium and small respectively. If you want to enhance your endurance, then losing weight is a good choice.