1. Stand up straight, with your feet shoulder width apart, your hands open and straight to the sides, and your palms facing outward.
2. Slowly pull your arm forward 30 times, and then pull it back 30 times.
This action should be repeated three times (that is, turn 90 forward and 90 backward).
■ arm movement 2
1. Stand up straight, with your feet shoulder width apart, your hands straight forward and your palms forward.
2. Cross your hands up and down, and your arms can't droop.
3. Do it 30 times.
■ arm movement 3
1. Like doing push-ups, always hold your body with your hands, but your knees should touch the ground.
2. Hands shoulder width apart, arms straight, slowly count to 5, elbows bent down.
3. Stop at the lowest point for 2 seconds, and then slowly straighten your arms. Do 10 times.
● Dumbbell arm movement 1
1. Hold the dumbbell lightly in each hand and bend the elbow backwards at a speed of 5 seconds.
2. Stop at the lowest point for 5 seconds, then slowly return to the original position and stop for 5 seconds.
3. Do it 15~20 times.
● Dumbbell arm movement 2
1. Hold the dumbbell with both hands, with your feet shoulder-width apart and your arms at your sides.
2. Slowly raise your hand outward at a speed of 10 second until it is just above the shoulder height.
3. slowly count for 5 seconds and put it back on both sides, and do 15 times.
PS: At the beginning, you should do what you can, take a step-by-step approach, be patient, and you will see the effect slowly.
Beautiful summer "arm" winning plan
Do 2 groups for each exercise for 30 seconds. Each group does 1 min. When doing this action, keep it slow and controlled, and rest for 30 to 60 seconds between each group. Do it two or three times a week. For the best effect, you can do it every day. If you just raise your body, it's safe for you. )
Low-altitude hovering
Kneel on the blanket and put your hands directly under your shoulders. Legs apart, heel on the ground, body push-ups, tighten the abdomen.
Tuck in your abdomen, bend your elbows and lower your body until it is only a few feet from the ground. Keep elbows and arms close to your body. Hold this action for 10 to 30 seconds. If you have problems with your back, you can try the simple version.
Immerse yourself in a chair
Sit down and put your hands on the edge of the solid chair. Slide your thighs off the chair and support your weight with your hands. Straighten your right leg and bend your left leg 90 degrees.
Bend your elbows and slowly lower your thighs to the ground. Keep your elbows bent and your body at a certain distance. Pull your body back until your arms are straight. Don't help you with your feet. Do it 8 to 15 times in each group, straighten your left foot and do it again.
Triceps stretching exercise
Raise your left arm directly above your head, then bend it behind your head and bend it behind your right shoulder.
Grasp your left elbow with your right hand and gently pull your elbow toward your right shoulder to deepen your stretching. Hold this action for 20 seconds, and then repeat it with your right arm.
Slender arm movements in the living room
Are you dissatisfied with your arm? Think it's too thick Then try these simple but very effective thin arm tricks in the living room!
① Flexion and extension of the (left) arm, training the triceps brachii at the back of the arm: support your hands on the chair, bend your elbows backwards, tighten your abdomen, and put your feet together. Bend your elbows slowly, lean down and pay attention to the center of your body. Then slowly restore.
(Right) Lift up, shoulder shaping: arms are perpendicular to the sides of the body, exhale, elbow joint is bent, and forearm is raised on the chest. Then slowly restore. Be careful that the elbow joint does not exceed the shoulder.
② Push (left) to train the middle bundle of the deltoid muscle of the shoulder: the arm is parallel to the shoulder, and the forearm is vertical to the ground. Exhale, and the forearm forms a 90-degree angle with the inner angle of the arm, and slowly push it up to the sides of the ear, and the arm is straight. Then inhale and slowly put it down.
(Right) Bend and train the biceps brachii on the front side of the arm: put your hands on your sides vertically, exhale, slowly lift the forearm, and then slowly descend to the starting point at an average speed.
③ Flexion and extension of the (left) neck back arm, training the triceps brachii at the back of the arm: hold one hand high above the head, and keep the big arm still.
(Right) Training the triceps brachii at the back of the arm: the forearm slowly bends backward, exhales and slowly straightens.
Arm muscles are mainly divided into three parts: biceps brachii on the inner side of the upper arm, triceps brachii on the outer side of the upper arm and flexor forearm. The volume of triceps brachii is the largest after exercise.
The basic actions mainly include:
Biceps brachii: barbell (dumbbell) bending and horizontal bar pull-ups;
Triceps brachii: parallel bars, arm flexion and extension (weight bearing), push-ups;
Forearm flexor: After tying a heavy object on the bar, roll it up and put it down to practice wrist strength.
In addition, I need to remind you that different training arrangements have different effects: training with large weight and few times increases strength, training with medium weight and several times increases muscles, and training with small weight and many times increases endurance. You should consider strengthening your muscle strength. Generally, you have to do 3 groups of movements, 5-8 times in each group, and it is appropriate to complete them just right. And don't practice the same muscle every day, it's better to practice every other day. At the same time, protein's high food should be supplemented appropriately to facilitate the rest and growth of muscles.
The method is as follows:
Rotation of the upper arm can exercise biceps, triceps, pectoralis major and deltoid. At first, MMA mixed martial arts players were designed to play practice balls. On the one hand, they can exercise muscle strength and speed, on the other hand, they can also exercise muscle endurance and warm up before the game.
This is the way to use it. Keep your body straight, keep the core output, lift the arm exerciser above your head and rotate it upward for 30 seconds. During this rotation, you can exercise the muscles in those parts I mentioned just now.
The forearm rotation, similar to the muscle strength of the upper arm rotation, only adds a slightly downward movement, on the one hand, it increases the variability of the movement, on the other hand, it can also slightly exercise the small muscle groups in different parts. You can see that two heads, three heads, deltoid muscle and forearm are all exerting force when rotating.
Double-head lifting exercises biceps. In the process of lifting, the muscles of the arm can do more exercise through the rotation of the handle. When you put down your hand and follow up, you made a rotation. The key point of doing this action is to keep your core output, then keep your hands close to your body and your elbows fixed. Don't bend over or borrow your waist when lifting. In addition to exercising biceps, pectoralis major will also help this movement.
Push forward with your chest flat. We can also exercise the small muscle groups of triceps and forearms by rotating our arms when pushing forward with our chests flat. Because we need to keep lifting horizontally all the time, we will also exercise the deltoid muscle. You can see that when the hand is rotating, the small muscles of the triceps and forearms are exerting force. We do the same action for 30 seconds.
Straight arm rotation, the same exercise is deltoid muscle and triceps muscle and forearm muscle. Forearm lifting is an action that we don't do in our daily life. This action will make our arms very sour, because we need to keep lifting horizontally all the time during the exercise.
Push your arm up, or you can rotate the handle to do a small muscle group training while pushing up. This action mainly exercises deltoid and pectoralis major.
When doing this, keep the core output, lift the arm exerciser horizontally to the chin, then rotate, push it up and retract it. This action also counts as a group of 30 seconds.
Push back muscles flat and lift them up. This action trains the back muscles, deltoid muscles and triceps.
The key point of doing this action is to keep your hands close to your body. Try to clamp the back muscles when clamping backwards, which is a bit like clamping the shoulder cheekbones and then raising your arms horizontally. This action is to exercise your back muscles, deltoid muscles and triceps.
Squat, one is to use the weight of the arm trainer to do weight-bearing squat, and the other is to raise the arm trainer straight when squatting, which can exercise the hand muscles on the one hand and help balance the body on the other.
When squatting, * * * presents a sitting posture, and then tries to keep the upper body straight until it is about 90 degrees from the ground. You can also squat a little more, as long as you keep your body center of gravity. When squatting, the arm is raised, and when squatting horizontally, it can pause for about 1~2 seconds.
Precautions:
Eight actions are a group, and each action can start in 20 seconds, and then continue to the next action after 20 seconds. If the training is better, you can increase the number of seconds and slowly increase it to 30 seconds to 40 seconds. The whole exercise only takes 5 to 6 minutes, but it can get good muscle exercise effect.
Pull the horizontal bar, push-ups
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, each time 100-200, 1 group 20-30, with 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, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. 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 have to be exhausted every time to achieve the effect. The interval between them is about one minute. You have to do about six groups. Second, you should pay attention to strengthening the high protein and 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 be a little fat, but later I insisted on 660 in the gym. Chest muscles: Do bench press with dumbbells and lie on birds (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. Other muscles need to be practiced. Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups at a time, each group 10, increasing times every month/
Exercise arm strength by doing push-ups and pull-ups. The former exercises triceps brachii, while the latter exercises biceps brachii.
Exercise amount and interval time: Push-ups and pull-ups are done in 4 groups, with each group doing more than 10 and each group resting 1 min.
If the purpose is just to exercise strength, you can do push-ups and pull-ups every day. If the purpose is to gain muscle, the above exercise plan does not need to exercise every day, but only once every 48 hours or more. Muscle gain requires long-term persistence, and you can't build a good body in one day.
1. Support your whole body with your hands and feet, and keep your body and arms straight. Then the arm begins to bend until the elbow is parallel to the body, and then keeps it straight for 20 times.
2. Lie on the mat, raise your hands and legs, straighten and try to lift them, and hold for 2-5 seconds. Make three groups, each group 12.
3. Brace the whole body with your left elbow and left foot, keep your body straight, straighten your right hand up, hold your head up for 30 seconds, then switch sides and do three groups.
4. Lie on the mat, hold the dumbbell with both hands, bend your legs, slowly lift the dumbbell up, but keep your elbow slightly bent, and then slowly put it down near your head. This action is repeated 20 times.
5. Open your feet, bend your knees, bend your body forward, hold the dumbbell with both hands, slowly lift it to your chest, and then slowly put it down, paying attention to keeping your back still. Repeat this action 10- 12 times.
Exercise your arm strength. The school has horizontal bar pull-ups
At home, you can do chest expansion exercises with dumbbells.
Or push-ups.
How to exercise arm strength? What are the exercises to exercise arm strength? Don't use technical terms, pull-ups, push-ups and dumbbells.
Using a pair of dumbbells for arm strength training can also effectively exercise the whole body. The specific exercise method is as follows:
& lt& lt 1. Chest >; & gt
1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Pushing upwards: mainly practicing upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3. Sleeping bird: mainly practicing the middle thoracic groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4. supine straight arm pull-ups: expand the chest of the kit and practice the best movements of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Note: In order to prevent damage, the descending process should not be too fast.
& lt& lt II. Shoulders >>
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
& lt& lt The third time >>
1. Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
& lt& lt fourth, biceps brachii >; & gt
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
& lt& lt V. Triceps brachii >>
1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
& lt& lt Sixth, legs >>
1. Squat: mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.
3. Prone leg bending: mainly practicing biceps femoris.
Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris.
& lt& lt Seven, Mavericks >>
Standing on one leg and lifting heels: mainly practicing calf muscles.
Action: Hold the dumbbell, hold the fixture, stand on the pedal with one front foot and lower the heel as low as possible.
Bend your knees with your other leg and lift your calves. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.