What is the fastest way to exercise arm muscles? 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/
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Remember the following points when training:
Heavy weight, low frequency: each action is controlled between 1 and 5RM. This kind of training can thicken muscles and develop strength and speed.
Long displacement, slow speed: the action is elongated, then slowly lifted, and then slowly put down, which is deeper for the muscles and can fully stretch the muscles.
High density: the interval between exercises in each group should not exceed 1 minute.
Supplementing nutrition in time: The body has a great demand for protein when exercising. Drinking protein powder after fitness can effectively supplement protein. Protein powder can be put on gold protein powder, and pqfitness has it.
By doing the above, I believe we can achieve the goal of rapid muscle gain.
How to exercise the forearm muscles specially: a complete set of training methods for arm muscles 1: pull-ups.
People often skip pull-ups because they think it is too difficult. Grab the stroke (backhand grip)! Each group does 8 to 10.
Exercise 2: The parallel bars bend their arms.
Grasp the parallel bars with both hands to support the body, and the elbow will gradually lower the body until the biceps touch the forearm, and then straighten up and recover. Do it 8 to 10 times in each group.
Exercise 3: Barbell Bending
Sit on the arm bending training stool, choose the shaft bending barbell, and your hands are slightly narrower than your shoulders. Do 10 ~ 12 times in each group, and ensure that the arm is completely straight when stretching each time.
Exercise 4: Diamond Push-ups
Put your feet on the fitness ball, point your thumb at the tip of your ring finger, and then do a set of push-ups every 10 to 12 times.
This week, we will add two moves to increase weight and arm strength. Each weightlifting training group does 10 ~ 12 times (including the first week and the second week). Pull-ups and parallel bars bend your arms, put on a weight-bearing vest, and try it 7 ~ 9 times in each group; Diamond push-ups increased to 12 ~ 15 times in each group.
How to exercise arm muscles: increase weight
How to exercise arm muscles: increase weight
How to gain weight
Ideally, each group of movements will gradually increase the weight of weightlifting exercises instead of once a week. Lift the barbell safely with the help of a fitness instructor or partner. The rule is: never sacrifice exercise for weight, but if you don't have difficulty lifting weights, increase the weight.
Exercise 5: Bending Hammer
Stand with dumbbells, arms at your sides, palms inward. Keep your elbow still, raise your forearm as high as possible, and then slowly lower it.
Exercise 6: Deflection and extension downward.
Lie on a downward sloping dumbbell chair with your hips higher than your head. Palm opposite, holding a pair of dumbbells, arms straight forward. Keep your elbow pointing to the ceiling, slowly bend your arm to move the dumbbell to your shoulder, and then return to its original position. This week, we just need to add a new set of movements to each round of exercise, but this movement will strengthen the triceps and biceps and forearms. From the first week, each group kept the weight lifting exercise of 10 ~ 12, put on a heavy vest when pulling up and bending the parallel bars, and each group tried to do it 6 ~ 8 times; Each group does 15 ~ 20 diamond push-ups.
How to exercise arm muscles: towel hanging
Exercise 7: Hanging Towels
Put two towels on the horizontal bar, grab both ends of one towel with both hands, and hang with both arms straight for 30 seconds. Use a thicker towel to avoid slipping.
How to exercise arm muscles: pay attention to rest
How do the elderly exercise their arm muscles? Young people and old people exercise in the same way regardless of their age. You can use dumbbells and barbells to do bending and arm flexion and extension exercises to exercise your arms.
How to exercise arm muscles by hand? No dumbbells can be replaced by heavy objects or bottled sand or mineral water.
Strong forearm muscles are not only conducive to the perfection of bodybuilding, but also to the improvement of grip strength, support and the ability to complete various training movements, which is of great help to the strength growth of muscles in various parts of the body.
1. Lateral bending lift
Hold the dumbbell with both hands or one hand (the fist eye is forward), the upper arm is close to the body, bend the bell up to the shoulder, and slowly put it down to recover. Mainly develop forearm extensor muscles, and develop upper arm anterior muscles at the same time.
2. Forehand wrist flexion
Hold the barbell with both hands (palm down), the grip distance is shoulder width, and the upper arm is close to the body side. Bend the barbell upward, lift it to the limit, and then slowly lower it to recover. During exercise, the forearm muscles are always in a state of tension and exertion. Mainly exercise the extensor muscles of forearm and the lateral muscles of upper arm.
Step 3: Bend the wrist after holding.
Sit at the end of the stool, hold the barbell with the palms of both hands up, the grip distance is shoulder width, the forearm is attached to the enlarged leg, and the wrist is relaxed. Bend the barbell up hard until it can't bend any more. Then relax and recover. This action can put the forearm on a flat stool or hold a dumbbell in one hand. Mainly exercise forearm flexors.
4. Wrist bends behind your back
Stand, hold the barbell behind your back (palm backward), and do wrist bending. Like wrist bending, you mainly exercise forearm flexors. Many bodybuilders like to use this exercise because it can produce a feeling of forced contraction.
5. Wrist flexion on ulnar side
Open your feet back and forth, with one hand akimbo, grab one end of the combined dumbbell without the weight plate with the other hand, and the other end droops backward, relaxing your wrist. The ulnar muscle group contracts, with the wrist joint as the axis, bend the dumbbell backward and upward until the triceps brachii contracts strongly, and do it again. It mainly develops the ulnar muscle group of forearm and triceps brachii.
6. Radial wrist flexion
The preparation posture is the same as 5, but the grip is different, and the dumbbell hangs down in front. When bending, the arm should be completely straight, try to avoid elbow flexion, and borrow the strength of peptide biceps. Mainly exercise flexors.
7. Hand rotation and bending
Sitting posture: one hand holds one end of dumbbell (or dumbbell), the other hand supports it, and the forearm of the bell holder is attached to the bench or sloping board. Do the internal and external rotation of the hand. You can improve the strength and sensitivity of forearm muscles by increasing weight.
8. Bearing rope
Stand, hold the scroll in hand, forcibly roll up the suspended heavy objects, and restore them in a controlled way. Roll forward and then back. Repeat. This exercise can make the forearm muscles stronger and stronger. In addition, grasping the racket and barbell is also an effective way to develop forearm muscles.
In short, when exercising forearm muscles, no matter what method and angle are used, the forearm must be fixed in strict accordance with the action requirements and done well, so that the forearm muscles are always in a state of tension and exertion during the action. Forearm muscle exercise is usually enough once every three days. When exercising, you can choose 2-3 movements as needed, and practice three groups for each movement, and each group repeats 15-20 times. Don't be too heavy to avoid injury.
The strongest exercise method for arm muscles: it can increase the latitude of the arm! The strongest exercise method for arm muscles:
1, correct training posture to ensure no injury;
2. Heavy-weight exercises, dumbbells and barbells (bending and continuous bending);
3, with a reasonable diet.
How to exercise arm muscles? Satisfied answer |8996 Satisfied answer 2009-07-03 The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is 65438 from straight to bent. 2. Shoulders do pull-ups. Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. When doing the above exercises, you can practice your forearm and increase your grip strength when lifting dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arm back up. Repeat. Remember not to do it every day when you feel sore. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue. To put it bluntly, muscles grow out at rest after anaerobic exercise. Scientific fitness will naturally have perfect muscles.