Exercise method of forearm muscles
1, push-ups, push-ups are strength exercises, which can exercise our upper limb strength. Suggest 30 groups, with standard movements, about 4 groups at a time. You can practice three heads at once. The action standard here means that you must be in place, and the effect of not doing exercise will be greatly reduced.
2, arm flexion and extension, parallel bars arm flexion and extension can effectively exercise arm muscles, the required equipment is the best in parallel bars. But for beginners with insufficient arm strength, they can choose benches, beds and other living furniture and take the same action. The general process of the movement is: hold the parallel bars with both hands, support your arms on the parallel bars, keep your head upright and shoulder-height, keep your trunk and upper limbs vertical to the parallel bars, bend your knees, and overlap your calves with your ankles. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state.
3, lying dumbbell press, the weight depends on your own situation, generally a group of 8- 12, 4 groups at a time. If possible, you can do an upward oblique push, focusing on the upper part of the pectoral muscle. Combined with flat bench press, each movement has 3 groups.
4, flat dumbbell bird, mainly exercise shoulders, waist and abdomen and buttocks. Hold a dumbbell in each hand, stand on your right leg and raise your left leg back a few inches. Keep your back straight, lift the dumbbell below your shoulders and lean forward from above your hips. While lifting your left leg, lift your arms outward and sideways, and continue to lean forward until your body is almost parallel to your face. Then return to the initial action. Repeat this set of actions 12 times, and then repeat the above actions on different sides.
5, pull-ups, can be carried out on the door frame at home. 12- 14 one group, 6 groups at a time. You may not be able to pull it up at first, but just stick to it and wait for your strength to increase.
6. One-handed lateral neck flexion and extension: starting posture, one hand is pressed on the right side of the head and the other hand is placed on the left waist. You can sit or you can sit. Action process: press the hand on the right side of the head to push the head to the left, while the neck resists hard, not easily overwhelmed, but gradually overwhelmed. Then, the neck forcibly lifts the head to the right, and the right hand forcibly presses the head to prevent the head from being easily lifted, but gradually becomes completely vertical. Repeat this many times until the neck feels sore. After practicing one side, change to the other side.
7. Use the horizontal bar to do "pull-ups" behind your head. Do 4 groups every day, 5-8 in each group, and add more slowly! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups at the back of your head (imitating the horizontal bar). This action seems simple, but it will be effective if you do it too much!
Matters needing attention in arm muscle exercise
1. Omnidirectional movement
In training, if you use the activity range of 1/4 or 1/2, it is like muddling along. One thing needs to be clear: give muscles the right strength and stimulate them to the maximum. The growth of muscle fiber needs to fully demonstrate its function-the whole process of contraction and extension.
2. After a certain foundation, the number of mandatory times is adopted.
Before you start using mandatory times, you need to meet two conditions:
(l) Have a certain arm circumference.
(2) Have a good training partner.
Without these two conditions, you will tear the biceps brachii or damage the elbow joint. If you have 2 years of training experience, good biceps brachii and triceps brachii, and the ability to control heavy objects, then the number of exertion is a good way to make your arm muscles grow.
3. Don't overtraining
The more muscle training, the better. Don't worry too much about relaxing and exercising muscles. Biceps and triceps are relatively small muscles, so it is very easy to reach the stimulation point during training. If you train too much, it will be counterproductive. It is recommended to practice your arms once a week. If you are an advanced athlete, you might as well practice 15 groups for each muscle, but the number of times is very important for your arm. I always insist on practicing 10 to 12 times in each group.
Step 4 increase the training weight
In the initial bodybuilding training, we can use moderate intensity, and gain higher quality muscles by increasing weight under certain conditions.
5. Don't use weight that you can't control.
Those who want to attract others' attention with heavy power are stupid. The reason is that it is very easy to get hurt. Be smart in training.
6. Keep your arm muscles relaxed
Stretch the arm muscles before each training to make the blood fully circulate and flow into the training site. The muscles between groups should also be stretched to prevent muscle injury. In fact, the more blood in the muscle, the more nutrients the muscle gets.
7. Practice biceps brachii, triceps brachii and forearm muscles together.
Filling your arms with blood can make your training last longer. If you train other parts at the same time, you will draw blood from your arm. Some people practice biceps brachii and back muscles, triceps brachii and pectoral muscles together, which can't make the arm have the most suitable growth conditions.
8. Take a day off after arm training
Few parts of the body are always under strong pressure like the arms, because the arms have to exert themselves in any exercise. Biceps biceps brachii and triceps brachii are a pair of related muscles, which are very easy to fatigue and need adequate rest to recover. Let them have a good rest for a day and get real growth.
9. Enjoy the training.
Arm muscles are the muscles that people want to see, so you should fully enjoy them when training. I believe you will bring others biceps like mountains and triceps like hooves. When someone asks you to show off your muscles one day, you will not hesitate to make a beautiful biceps brachii biceps model.
Extended content: arm muscle exercise method
Exercise your arms two days a week, and do the following exercises in a certain order each time. Each movement should be done for 3 rounds, with a rest of 30 seconds between each group of movements and an interval of 90 seconds between each round. Be sure to exercise your legs and core muscles at other times. Stretching these muscle groups also helps the body to produce hormones that accelerate muscle development.
Training 1: Pull-ups
People often skip pull-ups because they think it is too difficult. Grab the stroke (backhand grip)! Each group does 8 to 10.
Exercise 2: The parallel bars bend their arms.
Grasp the parallel bars with both hands to support the body, and the elbow will gradually lower the body until the biceps touch the forearm, and then straighten up and recover. Do it 8 to 10 times in each group.
Exercise 3: Barbell Bending
Sit on the arm bending training stool, choose the shaft bending barbell, and your hands are slightly narrower than your shoulders. Do 10 ~ 12 times in each group, and ensure that the arm is completely straight when stretching each time.
Exercise 4: Diamond Push-ups
Put your feet on the fitness ball, point your thumb at the tip of your ring finger, and then do a set of push-ups every 10 to 12 times. This week, we will add two moves to increase weight and strengthen arms. Each weightlifting training group does 10 ~ 12 times (including the first week and the second week). Pull-ups and parallel bars bend your arms, put on a weight-bearing vest, and try it 7 ~ 9 times in each group; Diamond push-ups increased to 12 ~ 15 times in each group.
How to gain weight
Ideally, each group of movements will gradually increase the weight of weightlifting exercises instead of once a week. Lift the barbell safely with the help of a fitness instructor or partner. The rule is: never sacrifice exercise for weight, but if you don't have difficulty lifting weights, increase the weight.
Exercise 5: Bending Hammer
Stand with dumbbells, arms at your sides, palms inward. Keep your elbow still, raise your forearm as high as possible, and then slowly lower it.
Exercise 6: Deflection and extension downward.
Lie on a downward sloping dumbbell chair with your hips higher than your head. Palm opposite, holding a pair of dumbbells, arms straight forward. Keep your elbow pointing to the ceiling, slowly bend your arm to move the dumbbell to your shoulder, and then return to its original position. This week, we just need to add a new set of movements to each round of exercise, but this movement will strengthen the triceps and biceps and forearms. From the first week, each group kept the weight lifting exercise of 10 ~ 12, put on a heavy vest when pulling up and bending the parallel bars, and each group tried to do it 6 ~ 8 times; Each group does 15 ~ 20 diamond push-ups.
Exercise 7: Hanging Towels
Put two towels on the horizontal bar, grab both ends of one towel with both hands, and hang with both arms straight for 30 seconds. Use a thicker towel to avoid slipping.
rest
This is the most challenging week: double-arm exercise plus "extreme challenge" at the end of the month. The good news is that you can stop hanging towels; The bad news is that a new action to test the forearm-walking with load has been added. Weight-lifting training should be maintained for each group 10 ~ 12 times; Pull-ups, parallel bars bent arms and diamond push-ups should be done as far as possible under non-load-bearing conditions. Make sure to rest for at least two days before the last link, and then do the "extreme challenge" of pull-ups and diamond push-ups.
Exercise 8: Walking with Load
Because you will soon run out of energy, don't put this action in every round of practice, but supplement it at the end of training. Take a set of heavy dumbbells, hold your head up and chest out, shoulders back, and walk forward for 30 seconds. If the gym space is small, you can take the "8" shape.
Hold the lever and pull the arm
Wrapping a towel on the parallel bars and horizontal bars with bent arms can make the muscles get more intense exercise. All dumbbells or barbells can be practiced like this.
Ultimate challenge
It's time to see how many pull-ups and diamond push-ups you can do in each group. Make sure you have enough rest after completing an action. When all this is done, do you feel that your arms have become beautiful and powerful? But it's a pity that Rome was not built in a day. Just like your flabby muscles, you can go out to meet people after 30 days!