These four beginners can learn at the beginning and apply them to our fitness plan, which can make our exercise more efficient. In practice, we should still pay attention to the correctness of the action. Only when the action is done correctly can the muscles get a good stimulation effect. Otherwise, no matter how you practice, you are doing nothing.
Let's talk about arm exercises first. First, our dumbbells focus on bending exercises. We can sit or stand in this exercise, but in the practice of standing posture, we can concentrate more and not exercise easily. Keep your back straight, your feet slightly bent, and then hold the dumbbell in one hand to bend. When exercising, you should pay attention to moving slowly, bending a lot, and stop when you are close to your chest. Pay attention to feel the stress of biceps brachii when exercising, and don't exercise with your help.
The second is the bending of the stretcher, which is also an exercise to exercise the biceps brachii. When practicing, you also take a standing posture, and then hold the handle with one hand to stretch and bend. Be careful not to move too fast when exercising. After the bending is restored, be careful not to let the dumbbell piece return to its original position, that is, don't let the heavy objects collide and make noise. Keep your hands tense. Only in this way can you exercise the muscles of your hands and arms more effectively.
The third kind of exercise is chest exercise, which is a dumbbell bird exercise that many bodybuilders are familiar with. When we practice, we lie on the dumbbell stool, practice birds with dumbbells in our hands and support ourselves with our feet on the ground. Beginners don't need to practice with overweight dumbbells at the beginning of exercise, because this will lead to irregular movements and insufficient exercise.
The fourth is to exercise birds with stretchers, and the exercise action is similar to dumbbell birds. When we practice, we hold the handle with both hands and do bird movements. Don't stretch the stretcher too far when we exercise. I feel like my chest is pulled open. This exercise can stimulate our pectoralis major very well. But also has a good exercise effect on the middle seam of chest muscle. Don't let the weight plate collide during exercise, and stop falling when it returns to a certain position.
These four exercises are very effective for us to exercise the biceps brachii in our chest and hands. Although we can only focus on one aspect of muscle, we can learn the way of exerting strength and the feeling of exercise. Can be extended to our other exercises. Of course, you can also add these four exercises to your chest and arm exercise plan. Make your exercise plan more efficient and obvious.
Finally, what we do after practice is stretching, which can't be forgotten. Many beginners often forget to stretch their muscles during exercise, which has a certain influence on our muscle exercise. Stretching can make our muscles more flexible and reduce body aches after fitness. After exercise, we should strictly control our diet plan. Diet is a very important part of our muscle growth.