Part 1: arm exercise program
There are many ways to exercise developed arm muscles. The following example of an exercise plan is not only for biceps or triceps, but also for balancing the whole upper body. In order to achieve maximum efficiency, it is best to take a day off from exercise, two days off on the third day of exercise, and then start from the first day. Use the rest four days to exercise other muscles, such as core muscles, back muscles and lower body, or simply have a good rest.
Day 1: Time or repetition of biceps and back muscles. Remarks: stretching 10- 15 minutes can also be changed to yoga or other exercises that can enhance flexibility. 5- 10 minutes of aerobic warm-up can be done by jogging or cycling. Let your heart rate reach about 1 15 times per minute, and then you will have more strength to lift weights. 3-4 groups of barbell bending, 3-4 groups 10- 15 times of hammer bending, 3-4 groups10-0/5 times of parallel bars arm flexion and extension, each group of 3-4 groups can do as many times as possible according to their own ability, or 3-4 groups of rowing can be changed to. Gradually reduce the rising heart rate during exercise. Day 2: Time or repetition of chest and triceps events. Remarks: stretching exercise 10- 15 minutes, aerobic warm-up exercise 5- 10 minutes, bench press 3-4 groups, each group should do it as many times as possible under the premise of ensuring safety, and use free weight under supervision. Bird 3-4 groups, each group stretches triceps 10- 15 times, each group supports parallel bars 3-4 groups10-0/5 times, each group can do as many times as possible according to its own ability, and it is more difficult to use chains or increase weight. Easy aerobic cooling exercise for 5 minutes is the same as the third day: shoulder and forearm project time or repetition times. Remarks: stretching exercise 10- 15 minutes is the same as aerobic warm-up exercise. 5- 10 minutes is the same as the same as the same as the same as the same as the military style. Each group can sit or stand 15 times. 3-4 groups of dumbbells lift horizontally, each group can lift horizontally forward, sideways or backward 10- 15 times to exercise different deltoid muscle groups. Push 3-4 groups on the head, and each group exercises the buttocks or core muscles as much as possible according to its own ability. The barbell bends the wrist 1-2 minutes, and the 2-3 groups can also bend the wrist with a reverse grip. Relax aerobic exercise for 5 minutes, same as above.
Part II: Exercise the main muscle groups of the arm.
1, make a compact exercise schedule. In order to develop developed arm muscles, most fitness materials recommend upper body weight lifting training. The more time and energy you put into weightlifting training at your own pace, the better the effect. Although it is said that all roads lead to Rome, generally speaking, it is best to follow the following suggestions to achieve the best results: weightlifting training should be carried out most of the week. An ambitious exercise plan usually arranges five days of weightlifting training every week, and the remaining two days of rest or aerobic exercise.
Don't exercise the same set of muscles for two days in a row. Muscles need time to rest and repair to grow better. For example, after practicing triceps today, you might as well concentrate on practicing chest muscles the next day.
Don't just exercise your arm muscles. Long-term practice of only arms will make the whole body look uncoordinated and thick, but the trunk and lower body are thin and unsightly. Spend at least two days a week exercising your legs and core muscles.
2. Exercise biceps. When it comes to well-developed arm muscles, many people think of biceps. There is a simple reason. The stereotype of bodybuilders is that muscular men lie on stools and bend over with huge dumbbells. Biceps is usually not the strongest muscle in the upper body, or even the strongest muscle in the arm, but it is undeniable that it is very important for many physical activities, including lifting, pushing and stabilizing heavy objects. The following exercises can keep biceps burning and rebuilding: barbell or dumbbell bending: standing, holding a weighted barbell behind your hands, or holding a dumbbell to your side. Carefully bend the barbell or dumbbell up to the chest, with elbows close to your sides, and then slowly put it down. Repeat the above steps.
Hammer lift: This sport is aimed at the long head of biceps brachii and is responsible for the height of biceps brachii protrusion. The action is similar to dumbbell bending, but the palms are opposite, not the other way around. The arm movement looks like a hammer head slowing down and swinging.
See the article "Training Bigger Biceps" for more exercise methods.
3. Exercise triceps. Triceps are not as important as adjacent biceps, but triceps are more important than biceps in increasing muscle mass and overall strength. If you want to develop developed arm muscles, you should pay attention not only to biceps, but also to triceps, otherwise it will be counterproductive. Here are some effective methods of triceps exercise: triceps stretching: standing, holding a dumbbell in each hand and putting it behind your head. Bend your elbows near the sides of your head. Hold the dumbbell above your head, and be careful not to hit the back of your head. Slowly lower the dumbbell, return to the starting position, and then repeat.
Parallel bars arm flexion and extension: the arm is supported on the parallel bars or on the edge of the stool. Slowly lower your body until your upper arm is parallel to the ground, then lift your body with your arms and return to the starting position. Do not twist or twitch. Repeat the above steps.
Search online for more ways to exercise triceps.
4. Exercise your arm. The broad and sturdy shoulders are very charming. In addition, shoulder muscles or deltoid muscles are important for various physical activities, such as weight lifting and throwing, and help to avoid relatively unstable shoulder injuries. Here are some shoulder exercises that can be considered: military push: standing or sitting, holding a weighted barbell with both hands behind your chest and shoulder width apart. Slowly push the barbell to your face and continue to lift it above your head. The barbell slowly descends to the chin. Repeat.
Dumbbell side lift: Stand with one dumbbell in each hand. The elbow drives the arm to slowly lift to the sides until it is parallel to the ground, then slowly fall back to the original position and repeat. You can also lift dumbbells forward or backward to exercise the muscles in front and back of your shoulders.
Over-the-head press: This full-body exercise is not only aimed at the shoulders, but also exercises the hips, legs and back. Stand up and put the weighted barbell on the ground in front of you. Carefully make a difficult movement and lift the barbell to the waist. Lift the barbell to your chest to avoid any uncontrolled movements. Do a military push (see above) and lift the barbell above your head. Do these actions in reverse, put the barbell down, put it back on the ground, and repeat.
5, exercise chest muscles. Although the pectoral muscle does not belong to the arm muscle, if the pectoral muscle is soft, no matter how strong the arm is, it is not attractive. So people who are interested in exercising their arms must also exercise their chest muscles. In addition, arm muscles such as triceps brachii often play an auxiliary role in many chest muscle movements. Although bench press is a well-known chest muscle training, it is not the only training method. Here are several different chest exercises: bench press: lying on your back on a stool. Carefully lift the barbell or two dumbbells to your chest until your arms are straight. Slowly put the weight back in place, and then repeat. When lifting weights, you must find someone to supervise and avoid serious sports injuries.
Bird: Lie on your back or on a stool, holding a dumbbell in each hand. Stretch your arms to your sides, then push the dumbbell up to your chest and draw a wide and smooth arc. Slowly lower your arms to the starting position and repeat. The whole action looks like a bird flapping its wings.
See the article "Exercise your chest muscles" for more details.
6. Don't ignore latissimus dorsi and other back muscles. Strictly speaking, they are not part of the arm. However, almost everyone who practices weightlifting must take time to exercise these muscle groups in order to develop developed arm muscles. Part of the reason is the beauty of the body. If the back muscles such as latissimus dorsi are weak, no matter how strong the arm is, it will not look good. Moreover, latissimus dorsi and dorsal muscles play an important supporting role in many arm training. The following exercises can exercise these important muscle groups: rowing in a sitting position: sitting on a stool, facing a rope with a horizontal handle or elastic belt. Carefully pull the rope or elastic band toward yourself, keeping your back straight and leaning back slightly. Fully stretch the shoulder joint and squeeze the muscles between the shoulder blades. Don't bend over lest you hurt your back.
Reverse rowing: lying on your back under the low horizontal bar. Hold the horizontal bar with your feet on the ground, and slowly pull your body forward to the horizontal bar until your chest almost touches the horizontal bar. Slowly descend to the starting position and repeat.
Pull-ups: You can do a lot of exercises hanging on the bar. The basic pull-up is to hold the bar backwards with the palm of your hand and slowly pull your body towards the bar until your chest almost touches the bar. Slowly descend to the starting position and repeat.
7. Exercise the forearm to make the muscle lines look better. Strong forearms add icing on the cake to the chiseled upper body muscles. Although forearms are very important for hand movements and grip strength, especially for sports such as rock climbing, many bodybuilders exercise forearms purely for aesthetic feeling. Try these simple basic forearm exercises: barbell bending wrist: sit on a stool, put your forearm on your thigh, and hold a weighted barbell with both hands. Lift the barbell as high as possible with only the muscles of your hands and forearms. Relax these muscles, lower the barbell as low as possible, and then repeat. Do a set of forearms in front grip and a set of forearms in back grip, and fully exercise the forearms.
Part III: Promote the rapid growth of muscles
1, pay attention to the intensity of action (heavy weight), not the number of repetitions. No matter how you practice, as long as you make your muscles tired every day and take enough nutrition to increase your muscles, you will definitely increase your muscle strength and promote muscle growth over time. However, if you want to develop developed muscles, it is usually recommended to use large weights and less repetitions, rather than small weights and more repetitions. For example, most weightlifters think that, all other factors being equal, lifting 3-6 times of heavy weights is more powerful than lifting 15-20 times of light weights. On the other hand, some weightlifting coaches, including Arnold Schwarzenegger, recommend a compromise method, which adopts moderate resistance and slightly higher repetition times, about 8- 15 times, in order to achieve a healthy balance of muscle strength, line and quality.
2. Adopt "explosive" training method. If you want your muscles to grow as fast as possible, you must do your best to lift weights! Research shows that the so-called "explosive" weightlifting training, that is, lifting weights as quickly as possible, can promote the growth of muscles and strength more than ordinary methods. Explosive training helps the body muscles to contract faster and break through the sticky point that muscle strength can't overcome, which is very suitable for people who want to develop developed muscles quickly. Make sure the posture is correct, and don't make the movement incomplete in order to make the muscles explode. In the process of weightlifting, the body should not bend, twist or twitch, otherwise it may be very painful and last for a long time.
3. Consider the benefits of using free weight. No matter any form of resistance training, as long as the muscles can fully move and provide enough challenges, they can develop developed muscles. However, compared with sports equipment, many weightlifting sources recommend using free weights such as barbells and dumbbells. Free weight is more like a physical activity in reality, which can not only separate the main target muscle groups, but also exercise the deep muscles that play a stabilizing role, so many people prefer free weight. But if the posture is wrong, the chance of injury is often higher than using equipment. Push-ups, belly rolls, pull-ups, parallel bars and other self-weight exercises are between the two, which can promote muscle growth and the risk of injury is relatively low.
Don't spend too much energy on aerobic exercise. Aerobic exercise is harmless to the body, but also can increase endurance and burn calories. But if you want to gain muscle, aerobic exercise will do the opposite. Spending a lot of energy on aerobic exercise such as running, cycling and swimming will reduce the energy used by the body to gain muscle. Therefore, in order to gain muscle, it is best to limit yourself to doing aerobic exercise at most once or twice a week. If you like aerobic exercise, you can consider low-intensity exercise such as walking and hiking instead of high-intensity exercise such as swimming and running.
5. Keep a healthy diet. You need to provide healthy fuel for your body to promote muscle growth. Generally speaking, the muscle-building diet contains a lot of lean protein, as well as a moderate amount of healthy fat and carbohydrates. Vegetables and fruits can provide vitamins and minerals needed by the body, while sugary foods and greasy foods should be kept to a minimum. Try to eat the following foods. Ideally, protein and carbohydrates should each account for 40-50% of the total calories, while fat accounts for 65,438+00-20%: protein: chicken, turkey and other lean meat, most fish, protein, lean pork and beef. Plant products also have a large number of healthy protein, including beans, soybeans (tofu), cauliflower, spinach, scallops and vegetarian meat. Low-fat dairy products are also a good source of protein, such as whey-free yogurt. Many weightlifters also recommend taking protein supplements and protein powder.
Carbohydrates: whole wheat bread and pasta, brown rice, oats, quinoa and starchy vegetables such as potatoes and yam. Green leafy vegetables such as broccoli, celery and peas and/or high fiber vegetables are also good choices.
Fat: Avocados, nuts, cheese and healthy light oils such as rapeseed oil and sunflower oil can provide valuable energy and nutrition.
6. Drink plenty of water every day. Water can help you stay energetic during exercise, and it has no calories, which can ease your thirst for food and help you adapt to a healthy new diet. Most nutrition sources recommend drinking about 2 liters of water a day. If you sweat and exercise vigorously, you can drink more.
7. Take more rest. Speaking of fitness, rest is as important as exercise. If you want to maximize the effect of muscle building, you must give your body enough time to recover after exercise. Exercise different muscle groups on different days to avoid muscle overload and lead to injury or exhaustion. You can even take a day or two off every week and do nothing. Besides, good sleep is very important for muscle health. Everyone has different needs for sleep. Reliable sources suggest that adults should sleep for 7-9 hours every night.
Adequate rest can avoid sports injuries such as tearing biceps brachii, otherwise you may spend weeks or even months waiting for muscle recovery.
8. Understand the harm of anabolic steroids. If you are eager to have sculptural arm muscles, you may want to try a shortcut like steroids. However, this has never been a good idea. Only through strenuous exercise, perseverance, adequate nutrition and rest can healthy muscles be obtained. Although anabolic steroids can make muscles grow rapidly, it can also cause many bad and even dangerous side effects, including: male: breast enlargement, painful priapism, testicular atrophy, low sperm count, infertility and impotence.
Female: facial and body hair increase, irregular menstruation, deep voice, enlarged clitoris and smaller breasts.
acne
Skin oiling
Jaundice (yellow skin)
dysthymic disorder
Victimization illusion
Sometimes it may lead to more serious problems, such as myocardial infarction and some types of cancer.
Tip: Exercise while listening to music.
If you can't go to the gym, you can also do push-ups and exercise all parts of your chest muscles and triceps.
Have perseverance. Muscles don't grow overnight, but as long as you keep exercising, you can see progress in a few weeks to a month.
Find a fitness partner to help you stay motivated and have fun.
Try to pose. Bodybuilders do this for a reason. Before exercise, stand in front of the mirror and tighten the muscles you want to exercise, which can train your body to use the correct muscles in exercise. For example, if you want to exercise triceps, tighten triceps until you see triceps contract completely, and then repeat this action while lifting weights.
If you don't have dumbbells or barbells, you can use heavy cans, milk cartons, grocery bags, etc.
If you want to see the obvious effect quickly, you can focus on the outside of the deltoid muscle (in front of the shoulder) and make the arm look more developed than it really is. The lateral deltoid muscle does not fully play its role in normal times, which means that it will grow rapidly as long as targeted training is carried out. This method can make the top of the arm look bigger. The best way to exercise the outside of deltoid muscle is dumbbell side lift. Lean forward slightly, hold a dumbbell in each hand and lift it to your sides until you form a "T".
Warning If you feel very painful or tired during exercise, don't bite your teeth and stick to it. You should stop exercising at once and see a doctor.