Exercise biceps brachii and triceps brachii The following are the exercise methods for these two parts: Practice 1: Press the "V" downward: The movements must be standardized, and don't let your body swing back and forth, and don't press the rope with your body weight. Only use the strength of the triceps brachii, try to let the elbow clamp the body, the range of motion should be sufficient, and the bottom should be contracted at the peak. I don't use the pyramid weight gain rule, and each group uses the same weight (3 groups ×30 times). Because of the number of times, each group can feel as if they are training with thousands of pounds in the last few times. Exercise 2: Sitting posture, one-arm dumbbell flexion and extension: I like doing this exercise very much, because I can feel all the pressure concentrated on the triceps brachii. Use a lot of weight when practicing, and each group only does 6-8 times. Do not do peak contraction, because the purpose of this exercise is only to increase the volume of triceps brachii. Action essentials: Lift the dumbbell over your head with one hand, make your arm close to your face, control the dumbbell to slowly descend to the other shoulder behind your head, and keep your elbow abduction. Exercise 3: The diagonal rope bends back and stretches back: This is another high-frequency training, 30 times in each group and 3 groups. Lie on the inclined plate, grab the rope from head to back, feel the pressure on the triceps brachii, and don't let the elbow sway forward. All-round movement and peak contraction make triceps brachii feel burning. Exercise 4: Bend over and stretch after holding the bell with both hands in sitting position: This action is heavy, and the number of times is reduced accordingly, 6-8 times in each group, and do 3 groups. Hold the dumbbell with both hands, palms up, arms straight, put the dumbbell on your head, and then control the flexion and extension movement. The position of the elbow joint in this exercise is not important, because the weight of the dumbbell has put a strong pressure on the elbow joint and it is impossible to move too much. Similarly, because of the heavy weight, it is almost impossible to achieve peak shrinkage. But it is very important to make the triceps brachii congested as much as possible when doing exercises. Exercise 5: Stand with the V-shaped handle and bend back: Keep your body straight, hold the V-shaped handle with both hands from head to back, and keep your elbow joint fixed. When the upper arm bends to the bottom, you should feel the whole triceps brachii stretching, and when the upper arm stretches to the top, it will have a peak contraction. This exercise is also 3 groups ×30 times. Exercise 6: Bending and stretching of the arm of the curved bar barbell: The effect of this action is the same as that of Exercise 3. Curved bar is used to relieve the pressure on wrist and stimulate triceps brachii to a greater extent. Try to avoid pulling your elbow forward during practice. All-round movement, peak contraction. This is all the exercises I do when training triceps brachii. You may think I'm overtraining, but because I use the method of alternating high frequency and heavy weight, the training effect is the best. Aerobic exercise can be done at any time except before going to bed and within 40 minutes after meals. Second, be careful not to train on an empty stomach. If you eat a meal for more than 2 hours, you should eat some fruit or some food before practice. It is impossible to supplement functional drinking water from time to time during training. Three steps of fitness training: each exercise should include warm-up and preparation activities (5- 10 minutes), training as planned, finishing and relaxation (5- 15 minutes). Fourth, master the amount of exercise reasonably: For those who have not participated in sports for a long time, step by step is the first important. At the beginning of muscle load training, each part can choose one movement, and each movement can only do one group. The selected load can be completed 25-30 times when it is close to exhaustion. After a week, it can be increased to 2 groups/movements, and each group can do 30 and 25 times respectively. You can do three groups/movements from three weeks to eight weeks, and each group can do 30, 25 and 20 times. During this period, the load can be increased appropriately. After eight weeks, the body parts can be divided into two parts, only one part can be trained at a time, and each part should add 1-2 movements to increase the stimulation intensity and exercise amount of local muscles. Aerobic exercise can start in a short time and at a slow speed, gradually extend the training time and appropriately speed up the exercise frequency. 5. Control the intensity of exercise: When training muscle load, pay attention to the interval between groups. If the interval is too long, the intensity will be small, too short, and the burden on the heart, lung, liver, kidney and other organs will be too great, and the intensity will be small, which will easily cause damage. The appropriate interval between each group should be controlled by my heart rate. That is, after each exercise, the heart rate will increase, and breathing will deepen and accelerate. But after a period of rest, the heart rate will drop. When it drops to (220- my age) * 50-55%, you can start the next group of training. When doing aerobic training, you usually don't need speed or distance, just time. An aerobic training time can be 30-50 minutes. Whether riding a bike, running, climbing mountains, roller skating and other sports, as long as the body feels comfortable, the speed can be fast or slow, or even a short rest, the total exercise time is about 30-50 minutes. In other words, when doing aerobic exercise, the principle of mastering intensity is to feel comfortable. In addition, the two most important points of physical exercise are: 1, regularity and perseverance; 2, the right amount.