Balance power. The most important thing in antagonistic muscle training is to balance the strength of two pairs of muscles, so that their strength can complement each other and contain each other, so as to avoid uneven strength caused by one strength being greater than the other, which will affect the exertion and operation of strength. Everyone may have heard of this situation. Some people say that when training, the strength was too great and I didn't hold on, which led to a sprain in a certain part. This situation is actually related to the weak ability of antagonistic muscles and nervous system to dispatch strength. Strengthening the training of antagonistic muscles can avoid this situation that some strength is out of control.
After talking about the importance of anti-muscle training, let's talk about the importance of arm strength. The influence of arm strength on training is absolutely no less than that of shoulder.
However, many bodybuilders often do not pay attention to the training of arm strength, thinking that all training can reach the arm, and there is no need to train the arm alone. In fact, this training idea is very wrong and extremely irresponsible for your own safety. If you want to exercise safely, you need not only to strengthen arm strength training, but also to pay attention to it. Every training stage needs special arm training, because no matter what action you do, you need strong arm strength to support the training. No matter whether you are practicing your back or chest, those heavy instruments need arms to lift and support them.
If your arm strength is insufficient, how can you lift those instruments weighing tens of kilograms? Someone is going to refute it again. When I practice my chest muscles, my main force is my back, my chest, not my arms. Then we can tell you clearly that the strength of the arm in the training of these parts is far greater than the target part itself. For example, the action of barbell bench press is known as the most classic training action, and it is also known that it is mainly to strengthen the chest muscles. However, if you think that the main part of this action is the pectoral muscle, then you are all wet. The main force part of this movement is the triceps brachii rather than the pectoral muscle, so it can be said that the main force part of all chest, back and shoulder training movements is the arm support.
This shows the importance of arm strength to training. Dare you ignore the training of arm strength? Therefore, the arm strength is the part that the trainer should focus on strengthening the training at the beginning of each training stage, and your follow-up training will be safer when the arm strength comes up.
Then, let's organize a group of arm strength strengthening training to strengthen the biceps brachii+triceps brachii of the arm. Help trainers to better enhance their arm strength. As a group, there is no rest time. Many people like to use this training method. First, it can make two or three heads congested at the same time and make them feel better. Second, it can shorten the training time. You can complete arm training in about 1 hour. In addition to arm confrontation training, this method can also be used for chest, back and thighs.
Dumbbell bending+rope pull-down arm flexion and extension. Pay attention to the peak contraction of each action. When the two ends are bent, pay attention to let the arm fall down completely and let the biceps get full stretch. Ensure the stability of the big arm when the rope is pulled down, and try to pull it to the sides of the body when it is pulled down. From light to heavy, do 6 groups, each group 12- 16.
Handrail barbell bending+supine dumbbell arm flexion and extension. This paper mainly talks about the flexion and extension of dumbbell supine arm. Using dumbbell instead of barbell can improve elbow joint limitation and make wrist joint more comfortable. Friends with elbow and wrist discomfort can choose dumbbells instead of barbells. Pay attention to control the speed when lowering, and tilt the big arm back a little to make the stress on the triceps more obvious. It is very important to choose the weight of each action. I usually choose the weight that can achieve 12- 16, but every movement should be as standard as possible. Do four groups.
Slant hanging arm dumbbell bend+dumbbell neck back arm flexion and extension. Note that the arm is always perpendicular to the ground when bending, and the elbow rotates outward when contracting, which can better stimulate the biceps muscle peak. When the back arm of the neck flexes and stretches, the big arm leans back slightly to control the triceps to descend slowly, so that the triceps can be fully stretched and the stroke can be maximized. Elbows don't need to be adducted too deliberately, as long as they feel comfortable to do. I will choose a bigger weight to stimulate this action. I suggest that you have a partner to protect and cooperate during training to avoid injury! 4 groups, each group 12- 16.
Dumbbell hammer bending+straight handle reverse grip downward arm flexion and extension. In order to make the arm more three-dimensional, the training of brachial muscle is also very important. All kinds of hammer bends can stimulate the brachial muscle well, and the weight can be slightly larger. Reverse grip pressing is an isolated triceps exercise that allows us to? Horseshoe? More obvious. You can choose to press with the straight handle of your arm or press with both hands unilaterally. 4 groups, each group 16.
If you want a fuller and more stereoscopic Kirin giant arm, you must pay attention to the training of triceps brachii. Brachial muscles can make the arm three-dimensional, and triceps occupy 75% of the whole arm, so we must pay attention to the training of triceps. Every stage of the arm will change, depending on your current goal.