That's because the body didn't move before fitness, and it's normal to strain the arm muscles during fitness. Can reduce the amount of activity, reduce the intensity of activity, or continue to move, and get used to it in a few days.
How to practice arm muscles with fitness equipment?
The arm is divided into forearm and upper arm. Generally, you need to practice upper arm muscles, including triceps brachii, biceps brachii and biceps brachii. Brachial muscles and biceps bend the arm, and triceps straighten the arm.
Triceps brachii exercises include elbow push-ups or narrow push-ups, weight bending behind the neck, parallel bars arm flexion and extension, and dumbbell arm flexion and extension in standing posture. Pay attention to the triceps initiative.
Both biceps brachii and biceps brachii are elbow flexion, and they will be practiced at the same time when practicing. The exercises include the flexion and extension of the weight-bearing arm when sitting, the flexion and extension of the dumbbell or barbell arm when standing, and the stretcher. When practicing, be careful not to let your arms and body swing, and your biceps and brachialis muscles should take the initiative to exert their strength.
Forearm exercises include weight-bearing wrist rotation and hand holding. wait for
When practicing a muscle, you should practice several continuous movements at the same time. Each movement is practiced in five groups, each weighing 8- 12. When you can do it, increase the weight.
How to go to the gym to practice arm muscles obviously?
Diet: You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one will know. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you work hard and keep practicing abdominal muscles for more than a year, you still can't see it. Then you should review your diet. Common products such as chicken, beef and eggs ... You can buy protein and fattening agent to exercise abdominal muscles. Modern medicine has proved that the "general's belly" formed by the loss of elasticity of male abdominal muscles is closely related to many common diseases such as hypertension, heart disease and diabetes. Therefore, middle-aged men should focus on muscle exercise, of which abdominal muscles are the most important. The easiest way to exercise abdominal muscles is to bend over. Bend your waist down, keep your legs upright, and hang your arms and head in the air. Don't force yourself to touch the ground with your hands, relax as much as possible, then naturally get up and stretch your back and leg muscles, stop for about 1 minute and repeat for 3 times. Twice a day for 2-3 months. In addition, the method of sit-ups to exercise abdominal muscles is simple and easy. In order to enhance the muscle strength of the whole body, the effect will be more significant if it is supplemented by strength equipment training. Do not exercise for more than three days. Muscles are made by exercise. The fitness instructor said that muscle is the most "grateful". As long as you can always give it a little "* * *", it will repay you with 10 feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced. When doing muscle exercise, rest is necessary. After 2-3 days, if there is no exercise, the previous exercise effect will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days. Chest muscle exercises the fullness and firmness of chest muscles, which is one of the signs of youthful bodybuilding. Developed pectoral muscles make men look strong and burly, while women are more plump and lined. Strength training of chest muscles can also enhance cardiopulmonary function, correct bad posture such as chest-containing, make the chest bigger and change the chest circumference narrower. The pectoral muscle mainly includes pectoralis major, pectoralis minor and intercostal muscle. This exercise can be done by hand or instrument. 1. Exercise the chest muscle strength by hand, mainly push-ups, and develop the chest muscle by using your own weight and relying on forearm push. Push-ups can be carried out on the flat ground, or with hands and feet supported or loaded. Preparation posture: bend over, with your hands shoulder-width, arms straight, ankles close together, toes firmly on the ground, slightly raise your head, look forward, hold your chest out, tuck in your abdomen, and keep your body straight. Action: The arm bends gradually from the straight position. Bend your elbows and slowly move your body down to keep it parallel to the ground. After a short pause, pectoralis major contracts, and your arms are forced to straighten at the same time, thus propping up your body and returning to the ready posture. Pay attention to keep your body straight all the time during the action. The above actions are repeated about 10 times. After a certain degree of exercise, you can use handstand push-ups, high-legged push-ups, weight-bearing push-ups (putting some heavy objects on your back), narrow or wide support (deliberately narrowing or expanding the support distance between your hands), finger support and other actions to increase the difficulty and obtain greater exercise effect. Essentials; Always keep your chest out and abdomen in, and avoid incorrect postures such as sinking shoulders, shrugging shoulders, shrinking breasts, hunching your waist or lifting your hips. Function: Mainly develop pectoralis major, and also exercise the strength of triceps brachii and deltoid muscle. 2. Dumbbell exercise (1) Flying birds practice preparation posture: supine on a short bench with shoulder width (family can use three square benches instead), legs flexed, feet separated, arms straight, hands holding dumbbells, fists facing each other. Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted to the chest from both sides and returned to the prepared posture. Repeat the above actions for about 20 times. In addition to the supine position, the bird can also move in the flexion standing position and the inclined plate position (the inclined angle of each plate is 30-60). Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract. Function: Mainly develop pectoralis major and deltoid muscle. (2) Standing posture: supine on a low stool, knees bent, feet apart, feet on the ground, arms straight, hands clasped. ......
How to practice arm muscles in fitness?
Use dumbbells suitable for your own strength, 65,438+00 as a group, and do three or five groups at a time. The key is to be able to persist. If you can't practice for two or three days, you should stick to it for at least half a month, and your arms will become muscular, your fists will be strong and you will do push-ups. The higher your feet are, the greater your arm strength will be. Practice often. Ensure that the arm strength is greatly improved. Practice on a stretcher for the first time 10 and then practice every two days 10. Exercise your arms 2, exercise your wrists 3, and exercise your fingers. Exercise your arm 1 (no need to teach, lie down, pull up or press the forest, etc ...) 2 Exercise your wrist (you can make a stick more than 20 cm long and tie it with a line (solid). Then turn the stick with wrist strength (the tied thing moves up and down with it). Take a rest for 2-3 minutes and exercise 3 groups of fingers every day (Sima Guang must know what kind of cylinder it is (the mouth of the cylinder is smaller than the palm). It is best to stick with your fingers until your fingers are sore. It is also 3 groups a day, and it doesn't matter if you have one more group. This is an endurance exercise. Then, hold a dumbbell and put it from bottom to top (exhale), and grab it in mid-air (inhale). But don't practice on the floor at home and hit the floor. If mom wants to scold, it's better to have a mat or something under it. This is to practice sensitivity and finger strength.
How to strengthen arm strength while exercising arm muscles in the gym?
The volume and strength of muscles are directly proportional, that is, when you exercise muscles, the strength and volume of muscles will increase together. Generally, the exercise method of 8- 12RM in each group is mainly to increase muscle volume, accompanied by the increase of muscle strength. If the exercise is below 6RM in each group, the main purpose is to improve muscle strength, and the increase of muscle mass is not as good as the training effect of 8- 12RM.
How to train when you go to the gym for the first time, mainly to practice arm muscles, chest muscles and abdominal muscles.
I said, the chest is fine for two months, so practice your chest and back ~
Just need a dumbbell with adjustable weight ~
First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.
Warm up for ten minutes, run, leg press do some push-ups, and then.
Flat dumbbell bench press 4X 12 bust.
Inclined dumbbell bench press 4X 12 upper chest
The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.
The parallel bars arm flexes and stretches 3X8 under the chest (it must be done with the chest).
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)
Take a day off (still doing abdominal muscle tear)
Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.
You must know how to do this action of practicing two heads.
The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.
Dumbbell rotary lifting 4X20
Walk 4X20 with dumbbells in hand (the action is very simple, available online).
One-handed dumbbell and one-legged heel 4X 15.
Abdominal ripper
This is a comprehensive fitness program. If you think it is necessary to strengthen chest exercise, do more push-ups and sit high on the mat, so that your chest will be full and won't sag ~ do it every other day ~
As for the abdominal muscles: so many people will do sit-ups, why are so few people coming out of the abdominal muscles?
The intensity is not enough ~ I checked the video of abdominal ripper on the internet and did it for half a year, from fat belly to eight-pack abdominal muscles ~
If you are determined to do this, of course, you can do less at first, but the movements should be standard ~ If you don't have this perseverance, you don't have to do sit-ups and waste time ~
In short, practice a muscle for at least a year ~
I want to exercise my chest muscles and arm muscles in the gym and make a fitness plan.
Hello, fitness camp, Xiao y answers for you:
The pectoral muscles are generally divided into four parts: upper, middle and lower. There are two muscle groups on the arm, biceps brachii and triceps brachii. This action will be done when practicing chest, which means that practicing bench press and chest press will also exercise the triceps brachii of the arm.
The first day (chest+arms and three heads)
Four groups of barbell bench press, four groups of upward inclined bench press and four groups of narrow bench press.
Dumbbell bent down and stretched out five groups, one group warmed up and the other four groups were formal groups.
The next day (back+two heads): four groups of high-position pulldown and four groups of dumbbell rowing.
Dumbbell bending arm is a warm-up group and four formal groups.
Day 3 (Shoulder+Abdomen): Lift dumbbells horizontally in front, and lift them horizontally+sit-ups.
Abdominal reference video: video.baidu/...=ala11
Then cycle, twice a week for cardiopulmonary training (5 km long-distance running)
Eat more protein and milk for three meals.
I hope I can help you.
How can I practice the shape of arm muscle block at the fastest speed in the gym?
First of all, I'm an amateur, but I know a man with strong muscles. He said that eating egg white will help to grow muscles and get a lot of protein.
If you go to the gym, how can you exercise your arm muscles the fastest?
You can try the action of gluteal bridge, and you can Baidu the action and diagram.
How to practice the muscles on the arm and the muscles on the arm? The more developed, the better. Forget the gym. I don't have much time to practice. I often lie prone.
There are many methods, and the following methods can be used for reference by the landlord. I wish the landlord an early realization of his dream.
1: The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.
2. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.
3. Hold your hands high, make your body droop vertically, and push your waist and abdomen upward, so that your legs and upper body are at 90 degrees. Be careful not to shake your body and work in groups.
If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better.
Abdominal muscles are different from other muscles, and they need to be exhausted every time to achieve the effect, and the interval should be about one minute. You should do about six groups. Second, you should pay attention to strengthening high protein and high fat in your diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food.
I used to have a little fat on my stomach, but I persisted in the gym 1 year. Now my muscles can't be said to be very good, but it still looks obvious and confident. I hope you will learn something.
Chest muscles: dumbbells for supine pressing and birds lying (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. ) Dumbbell bird. The stretcher grips your chest. These actions are all to exercise your chest muscles.
Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups each time, each group 10, and increase the number of times every month. ) ..