There is only one way to make a good breakthrough in the arm circumference, that is, constant exercise and stimulation, so that the muscles are constantly destroyed and repaired, so that the arm circumference will become larger. So how should you exercise your arm circumference? Next, I will teach you six groups of high-quality arm breakthrough movements. As long as you follow the practice, your arm circumference over 40 cm is no longer an illusion.
The first group of actions
The first group of movements is a very traditional exercise movement? The barbell bends. Don't underestimate this action. Although the exercise process is simple, it has a good effect. It directly stimulates your biceps and is an excellent exercise. Pay attention to posture, be accurate and don't make mistakes during exercise. Correct posture can make your exercise weight act directly on your two heads, but not on other muscle parts.
The second group of actions
This action is called supine arm flexion and extension, which can fully stimulate the triceps of your arm. During the exercise, let yourself lie on the flat stool, hold the curved bar with both hands, and then bend and stretch in the direction of the back of your head. During exercise, keep your elbow still, and pay attention to the feeling of stress and contraction of triceps.
The third group of actions
This action is called diagonal barbell bending, which mainly stimulates the biceps. When practicing, let yourself sit in front of the diagonal brace, lean your chest against the diagonal brace, hold the barbell with both hands, and bend over. In the process of bending, let your attention focus on the biceps, don't be distracted. Bend slowly, don't relax until a group of movements is completed, and keep your muscles tense.
The fourth group action
This action is mainly to stimulate your triceps, put the dumbbell behind your head, support it with your hands, and do the flexion and extension movement straight up and down. When practicing, it is best to sit and finish the exercise to avoid shaking or borrowing.
Group 5 action
This action is called dumbbell concentrated bending, which is mainly to stimulate your biceps and make your biceps peak bigger. When exercising, bend yourself, straighten your arms and keep your elbows still, and do bending exercises. When exercising, the upper part of the elbow of the arm is motionless. Hold still, bend your forearm upward and squeeze your biceps.
Group 6 action
The last action is mainly to exercise our biceps. When practicing, let yourself lie down, hold the handle of the instrument, and then start bending practice. Slow down when exercising, so that you can feel that the biceps brachii is excited enough.
Exercise suggestion: 6 movements, 4 groups in each group, 10~ 12 times in each group.