Of course, core strength is also very important. Only when the arm strength is improved, gymnasts will have greater improvement in instrument control. Arm strength is an important force to control instruments. The balance and stability of training equipment need strong arm strength to control. If the arm lacks strength, how to carry out weight stimulation training safely?
Today, I arranged a perfect set of arm strength strengthening training for you. This set of training movements is very suitable for strengthening arm strength and shaping the whole arm in the early stage. Strengthening arm strength is something that every bodybuilder can't ignore at any training stage. Strengthening the muscle strength of the whole arm can reduce the wear of your wrist and elbow joint during training. Many bodybuilders ignore the early arm strength training and use heavy stimulation training in the training, which leads to serious wear and tear of your wrist and elbow joint.
Finally, we have to stop training, so bodybuilders should not only strengthen the strength of arm muscles, but also pay attention to the protection of arm joints, and take corresponding joint safety protection measures every time they train.
The current arm training plan is very good in the coordination between action selection and action, which can be a good reference for bodybuilders. The training was completed by the super group with two action combinations, and there was no rest between the groups. It is very important for action selection that one action of biceps brachii and one action of triceps brachii are combined. Because it is a super group, the purpose is to complete the action more conveniently and efficiently and achieve the goal. So the best choice is-after completing one action (biceps brachii), you can quickly complete another action (triceps brachii), so there is basically no rest between actions, and the training quality can be improved to the highest state.
The following eight arm basic strength strengthening training movements should be done in 3-4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended). Actions are super groups composed of two actions, and the choice of weight is also very important. Make sure that the super group can complete the set number of times.
Action 1 (the action of training biceps brachii)+action 2 (the action of training triceps brachii) constitute a super group-complete the action 1, and the body bends the dumbbell by leaning the fitness chair 15- 12 times, and then directly complete it without rest-action 2, and the body relies on leaning the fitness chair.
Action 3 (the action of training biceps brachii)+Action 4 (the action of training triceps brachii) form a super group-complete Action 3. Lean on the inclined fitness chair, bend alternately with dumbbells 15- 12 times (on each side), and then finish directly without rest-action 4. Sitting in a fitness chair and doing neck flexion and extension with dumbbells 15-6544.
Action 5 (the action of training biceps brachii)+Action 6 (the action of training triceps brachii) form a super group-complete Action 5. Lean on the inclined fitness chair and bend with dumbbells (the big arm is always perpendicular to the ground). 15- 12 times, you can do it directly without rest-action 6. Use your own weight to do narrow push-ups on the ground (hands are very close). 49660.88868688666
Action 7 (practicing the action of biceps brachii)+Action 8 (practicing the action of triceps brachii) form a super group-complete Action 7. Lean your arm on the inclined fitness chair and bend with the rope and handle of the gantry (from one side) 15- 12 times (on each side) and then do it directly without rest-action 8 (Figure 9: Use the gantry while standing).