Our brother Jie reported in Weibo that Sister Na was pregnant, which attracted countless people to be happy for them. Sister Na used to be a fitness expert, and she came to exercise her arm muscles every day like us! It is easy to attract people's attention to have a pair of visible and tangible arms when you go out in summer, but after all, your hard training has no result. In order to have it, you get up early and get greedy every day, so you don't have to do it anymore. These movements can better help you improve your arm strength and better help you shape your biceps and triceps! Before you know these movements, you need to prepare some equipment: dumbbells (not too heavy or too light to feel comfortable) and fitness elastic ropes. It is enough to prepare these two equipments. You don't have to go to the gym early every day, because you can finish these actions at home. Well, before it's too late, let's start today's teaching.
Action 1: Lift dumbbells with one hand.
First, find a small stool or wooden box as high as your knees, pick up one of your dumbbells and put one hand on the wooden box you have prepared. One leg bends 90 degrees and the other leg is straight. The arms supported on the wooden box should also be straight. Keep your eyes straight ahead. Hold the dumbbell palm inward with one arm, lift the dumbbell upward until the arm is vertical, do chest expansion backwards, and slowly lower the arm after completing the action. Then repeat this action with your arms out. After 20 times, change the other hand and continue to repeat this action for 20 times. Be sure to keep your arms in a tight state during the whole process, so as to better practice your medial deltoid and your posterior deltoid.
Action 2: the elastic fitness rope rotates
Find something that can hold your elastic rope, fix the elastic rope on it, grasp both sides of the elastic rope with both hands, pay attention to maintaining the muscle strength of your arm, slowly pull the elastic rope until your arm is bent at 90 degrees, shoulder height, and then pull your arm upward until your arm reaches 90 degrees vertically again, and raise your hands above your head. Slowly lower your hand and repeat this action 20 times.
Action 3: Triangle Push-ups
The so-called triangle push-ups mean that your two palms are placed as close to the ground as possible. When you look ahead, your arm will naturally present a triangle, so don't be too stiff. Start doing push-ups when your hands are in place. Triangle push-ups, like the usual push-ups, also require sufficient specifications, every 65,438+00 is a group, ***5 groups (you can relax your arms appropriately after finishing a group).
Action 4: Squat on one leg.
Or find a bench or a small wooden box as high as your knees, put it behind your body, and squat down to ensure that your hands can be placed straight on the wooden box. Then lift one of your legs and make sure that your legs are always in a horizontal position during the action. Start squatting until your arms are bent 90 degrees, get up slowly and repeat the action. ***4 groups, each group does five movements, divided into two legs, which can exercise you.
Today's instruction for training arm strength is over. I believe you can't hold back your excitement at this moment and can't wait to have a try. However, since you choose to go to fitness, you must stick to it and not be impulsive. I hope you can increase the strength of your forearm as soon as possible and exercise stronger arm muscles. Thank you.