How to exercise can enhance the strength of arms and muscles? I am a fitness instructor.
You can find a stool or other object to make your body do push-ups at 30 degrees or other angles until you can do more than ten.
This has many benefits! I can do it every time, I can adjust my psychology every time, and I don't control whether I can do it in the end.
In this way, I'll show you a professional article.
Practice slowly step by step, don't worry! ! I wish you an early practice! ! ! !
Arm bodybuilding-the key lies in many times
Forearm bodybuilding-the key lies in many times
Besides neck, forearm is the most exposed part of human body. For this reason, a small number of bodybuilders spend a lot of time practicing their forearms today. It's really incomprehensible. In fact, almost every exercise has exercised the forearm to varying degrees. If your forearm is below normal level, you must do special forearm exercises as basic training. In other words, at the end of the training course, more than 2-3 groups of forearm exercises should be done. When doing these exercises, you should work as hard as other muscle groups. It is generally believed that the forearm is not easy to practice, and the incremental practice method that is repeated many times must be adopted. The mistake many bodybuilders make is that they use the same load every time they practice their forearms. It is necessary to constantly increase the load and let the forearm develop. In forearm practice, how to arrange the rhythm of training class is a more important problem. Forearm exercises should be carried out slowly and rhythmically, and the interval between groups should be minimized. When practicing, the forearm should be in the "pump effect", which can make blood flow into the forearm and help blood flow into the forearm muscles. After finishing one set of exercises, pause for a few seconds, shake your arms to relax your muscles, and then proceed to the next set of exercises. When practicing, if the load can be concentrated on the forearm, the result will definitely make the forearm grow rapidly. As long as you persist, the thickening of the hip circumference of the forearm may be unexpected. Forearm circumference is not easy to practice, so it needs to be given enough * * * under heavy load.
Upper arm bodybuilding-build solid biceps brachii and triceps brachii
At present, upper arm bodybuilding is developing in a strong and huge direction. But we should pay attention to the following two points: first, triceps brachii and biceps brachii should develop in harmony, and second, arms, legs and shoulders should also develop in harmony, otherwise it will be self-defeating. I object to blindly developing muscles without considering the reasonable proportion of the whole body. In fact, incorporating leg exercises into the training plan will increase the upper arm circumference by 15%. Many young men just want to hone their arms, thinking that just staring at them will do. Actually, it's not. Because only when the body can release a large number of nerve impulses can muscles develop. Of all the movements in the whole body, the foot movement can stimulate the human body to send out the biggest nerve impulse. Therefore, high-intensity and regular leg exercise is essential. Of course, leg exercises don't have to be carried out on the same day as hip exercises, and arm and leg exercises can be combined by cross-training. When doing double-arm exercises, we should pay attention to the gradual rhythm of the training class, and don't suddenly increase the weight of the exercise, which will lead to irregular practice movements. You should add a small amount of weight on the basis of feeling that you don't have to go all out. However, we still need to continue to work hard to achieve the goal of practice. Keep trying new things and pray that you can get feedback from yourself during training. You should make up your mind to thicken the circumference of your upper arm, but don't let your nerves get too nervous.
The developed triceps brachii is one of the most amazing miracles in bodybuilding. Of course, it depends on whether the triceps brachii is developed. If it is not, it is not perfect. Triceps brachii is the opposite of biceps brachii, and the former is used to stretch the arm. Any arm stretching that resists a certain resistance will * * * this part of the muscle. So there are many ways to practice triceps brachii. The role of the latter is to bend the buttocks. Whether doing bench press or clean and jerk with dumbbells or barbells, triceps brachii will be developed to varying degrees, and the girth will increase rapidly. However, in order to further develop the triceps brachii and make your upper arm reach a super level, you need special muscle training. In fact, the lateral head of triceps brachii can be developed to some extent when the distance between two elbow joints is obviously greater than the distance between hands. For example, when an exerciser makes a general push under the triceps brachii, all three heads of the triceps brachii are exercised if the arms are close to the sides of the body. But if you try to lift your elbow and let it abduct, you should mainly practice your side head. I'm sure that when these muscles are fully developed, the upper arm can appear thicker and more suitable. Although I firmly say that I will work hard to develop the triceps brachii, I also want to warn you that it is not necessary to practice the triceps brachii continuously with a very heavy load, because it will damage the elbow joint and cause severe pain. This kind of pain is usually called "tennis elbow" and is caused by ligament inflammation. If the elbow joint is injured while doing triceps brachii exercises, you should stop practicing immediately. So that it is possible to do the same exercise again after recovery. Generally speaking, the triceps brachii exercises that are most likely to cause elbow pain are one-arm triceps brachii stretching and doing triceps brachii exercises on the frame exerciser. The safest thing is some compound exercises, such as narrow grip push and parallel bars. But it also varies from person to person. I know a person who does all kinds of heavy triceps exercises all the year round and never feels anything wrong with his elbow. Another middleweight athlete had an elbow problem while another person was doing some compound triceps exercises. The treatment is the same, that is, stop moving.
In the field of bodybuilding, it is generally believed that the triceps brachii can be practiced separately through special exercises, so that the triceps brachii has a clear outline and three distinct lines. It is impossible for biceps brachii to reach the same level. If your biceps grow on the upper side (there is a big gap in the elbow when viewed from the side), you should do a lot of "sermon stool" arm bending exercises (the smaller the angle between the stool surface and the ground, the lower the training position). On the contrary, if the biceps brachii grows flat, you need to do some exercises listed by me to thicken the biceps brachii. In particular, we should do some small-scale biceps exercises, such as reverse grip pull-ups, sitting posture bending arm pulley stretching exercises. But as I said before, it is unrealistic to completely change the shape of biceps brachii.
How to make the back of the arm strong
The muscle training of human body depends on the activity. When you focus on wrist movements, the muscles you train are mainly in the forearm muscles; If the elbow joint is the main part, the muscle to be trained is the upper arm; When the shoulder joint is the main part, the muscles to be trained are the related muscles of the shoulder. That is to say, the muscles of the proximal limb (close to the trunk) of the movable joint are the main action muscles of the joint, which is of course the main part of training.
Although holding dumbbells, if the wrist joint is the main activity mode, instead of evenly distributing wrist contraction and extension, abduction and adduction, elbow contraction and extension, shoulder contraction and extension, abduction and adduction, horizontal abduction and horizontal adduction, internal rotation and external rotation, hand muscles can be effectively trained.
The weight of dumbbells is limited, but compared with the muscles of hands, forearms, upper arms and shoulders, the training of distal muscles is mainly muscle strength, and the training of proximal muscles is mainly muscle endurance, so the natural effect is different.
When you want to train the muscle strength and quality of your arms, the weight of dumbbells is only effective for the muscles of your hands and forearms, and the muscle training of your upper arms and shoulders needs more weight to show the effect of muscle strength training. Too light can only train muscle endurance.
Muscle strength training should be coordinated with the whole body, and regional training is not only ineffective, but also easy to degenerate again. Poor dry muscles and insufficient muscle strength in the chest and back make it difficult to show the muscles in the shoulders.
If you have any fitness questions, you can ask our coach to answer them.
While exercising, exercise your arm muscles! Do you still need to do some exercises specifically for your wrist? Yes, it's good to practice your wrist with your arms.
Normal fitness can also drive the wrist muscles of the arm, but sometimes it is special, so my forearm is very thin, so I have to take it out for special exercise once a week.
How to enhance arm strength without increasing muscle? Personally, I think it is difficult to increase strength without increasing muscle. But if it is a boy, many muscles are better. Ha ha. Run more. Dumbbell sit-ups push-ups. Mixed movement. Happy New Year!
Hope to adopt
How to exercise, strengthen arm strength, use dumbbells or barbells, pull-ups, push-ups and weightlifting.
Traditionally, you can throw stone locks, grab jars and hold stone drums.
But the best way to increase strength is to increase the overall strength, and it is not fast to train strength by arms alone. It is best to practice arms, waist, back, chest and abdomen together.
How to strengthen arm strength and chest muscles? Chest muscle training plan, including: bench press, inclined plate bench press, supine bird, double arm support and supine bent arm pull-ups. Each movement is practiced in five groups, and each group does 6-8 times. Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside. Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird exercises the outside of the pectoral muscle (it also stimulates the inside of the pectoral muscle when the action is almost completed). Arms support is to practice the lower edge of the pectoral muscle, and the lateral side of the pectoral muscle is also affected by * * *. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise. Action essentials: Sit on the supine stool with bent arm pull-ups, stick the stool on the upper back, suspend the waist and head, support the ground with both feet, hold the dumbbell (or barbell) with both hands, and put it back from the head until the upper arm is parallel to the ground. Then pull up with the strength of the chest muscles until the arms are perpendicular to the upper body. Do it repeatedly. Note that your arms should be slightly flexed during practice. Please sit on my lap when you do it, in case you pull yourself over. Bench press is an important action to develop chest muscles, but you must pay attention to opening your elbows and trying to stand up when practicing. It is also important to find the exercise that suits you best by intuition. Maybe you can just practice bench press, maybe supine birds and cross pulldown are the best for you. Schwarzenegger generally practiced bench press in five groups, 6 10 times in each group. If you take part in the weightlifting competition, practice 8 12 groups with extremely heavy weight. Sometimes the principle of gradually losing weight is adopted, starting with a very heavy weight and finally pushing only an empty rod. He once lifted a barbell of 500 pounds (227 kilograms), which was the highest record. The maximum number of repetitions is 405 pounds (184 kg), and it was pushed 8 times. 3 15 lb (143 kg) push 25 times. 225 pounds (102 kg) push 60 times. Arnold's chest muscle exercise plan during the 1975 Olympia competition. Arnold's training plan has a basic framework, which changes frequently. He likes to change the training technique to * * * muscle growth to prevent the muscles from stagnating after adapting to a certain training. If you change your movements and intensity every training class, you will not only feel fresh and practice hard, but also your muscles will continue to grow and will not stagnate. Before the game, he trained with Wade's double differentiation method, practicing chest and back on Monday, Wednesday and Friday morning, first practicing reclining push, and then practicing supine push, giving priority to the development of upper chest. The plan is as follows: 1. Flat bench press 5 groups 8 10 times 2. Flat bench press 5 groups 8 10 times 3. 5 groups of supine birds 8 10 times 4. Pulleys are pulled down crosswise for 5 groups 10 15 times, and the method of gradually increasing the weight and reducing the number of times is adopted, such as inclined plate. Then it is reduced to 15 times, 12 times, 10 times and 8 times, and the weight is increased to 3 15 kg (143 kg). The repetition times of each group are sometimes higher and sometimes lower, in order to achieve special training effects. After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening completely congested chest muscles from all angles. Doing so can learn to control muscles, make muscle lines clearer and strengthen endurance, thus preparing for the competition. The characteristics of Schwarzenegger's chest muscle training: strict movements. In heavy training, in order to complete the last one or two moves, he used the "cheating" rule or forcibly borrowed the rule. The most basic principle of bodybuilding training is overload, and the trick is to add a heavier load to the muscles trained alone. Therefore, a strict code of conduct is the basic requirement. Early training pays attention to the all-round development of the chest, and every training should practice the upper chest, lower chest, middle seam, internal and external chest muscles, chest and so on. Keep your muscles tense during training, especially when the barbell or dumbbell is lifted to the highest point. Fully stretch the chest muscles. Arnold used dumbbells instead of barbells to do tilt bench press in order to stretch the upper part of pectoral muscles more effectively. Because dumbbells can be put lower than barbells, it will not hinder the stretching of chest muscles. How to build beautiful abdominal muscles! Sit-ups are certainly abdominal muscle training's first choice. But what is the most effective method? If you are fat, I mean if you have a thick belly fat layer. You must adopt aerobic training. Jogging first. 10 minutes. Lie down and do sit-ups. Then get up immediately and make a sprint. Hold on for more than 30 seconds. Then immediately lie down and do sit-ups. Get up and jog for another 3 minutes. Lie down again. Then get up and sprint. This practice is super tiring. Few people can persist for a month in a row. But those who insist. Great ABS! If you are thin. That's easy. My solution is to forget the methods and groups of abdominal muscles mentioned in bodybuilding books. Do it every day. I feel my abdominal muscles burning every day until my forehead sweats. The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm. Stick to it for half a month, and your abdominal muscles will be unique. On the new practice of sit-ups. The traditional way to do hair is to press your feet under others, bend your legs, put your head in your hands and touch your knees with your elbows. In fact, this method can only practice abdominal muscle feeding in that position. What about the stomach? Practice the lower abdomen, lie flat, and put your hands on your sides. Leg lifts. Don't lift it to 90 degrees. Just hold it above 45 degrees. Do it repeatedly. My stomach is gone. Besides, I don't do sit-ups completely. Make into segments.
How to exercise arm muscles, abdominal muscles, chest muscles and leg strength? No tools, no gym! It's not easy. I do more than 30 push-ups every day to exercise my arm muscles. Sit-ups exercise my abdominal muscles. Fill a bucket of water and lift it up and down more than 50 times to exercise my arm muscles. That's how I exercise.
The problem of exercising arm muscles and strength will be. As long as you feel your arms are hard, you will achieve the effect of fitness, depending on the duration of exercise.
Push-ups are economical, and you can also spend money on arm strength devices and grip strength devices.