In our life, more and more people begin to pay attention to fitness. Different exercise methods bring different benefits, and the exercise between various muscle groups is indispensable. Let's learn about arm exercises in the gym.
The action of training arm strength in the gym 1 action-standing dumbbell bending
Action essentials: open your feet, hold the dumbbell with both hands, keep your big arm close to your body, bend your elbow to drive your biceps to lift the dumbbell, and feel the force of your arm. Do 12 times in each group, and do 4 groups.
Action 2 concentrated bending
Action essentials: Sit on the dumbbell stool, open your feet, hold the dumbbell with one hand, put the back of your big arm on the back of your thigh, lean forward, lift the dumbbell with your arms, exhale with your arms, and inhale when you recover. Do 12 times in each group, and do 4 groups.
Action three-station dumbbell reverse grip bend
Action essentials: open your feet, hip-width apart, hold dumbbells with your hands behind your back, palms down, arms close to your sides, tighten your core, keep your body stable and raise your arms. This action will stimulate the forearm muscles more. Do 10 times in each group, and do 4 groups.
Four barbell lift
Action essentials: Open your feet, shoulder width apart, hold the curved bar barbell with both hands, put your arms back, tighten the core, lift the barbell, exhale at the same time, stop for a minute at the highest point, and then slowly restore. Do 12 times in each group, and do 4 groups.
Exercise of arm strength in gym 2 How to practice arm strength with dumbbells
Alternate lifting: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn. We can effectively exercise the biceps brachii in this way, and have a strong biceps brachii, which is very beneficial to our health and can help improve the arm strength.
Alternate bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers. Through such training, it can also help improve physical fitness and exercise biceps brachii.
Flexion and extension of the back of the neck: mainly practicing triceps brachii.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately. Bend over and stretch your arms: mainly practice the upper part of triceps brachii. Action: Bend over, open your feet in a lunge, hold your front legs and knees with one hand to stabilize your body, and lift dumbbells with your upper arms close to your body. Triceps brachii is also a muscle on our arm. If you want to improve your arm strength, try this method.
How many dumbbells are suitable for you?
When you practice dumbbells, you need to pay attention to them. Generally, the parts where you exercise are different, and the weight of dumbbells is different. So dumbbells can't be fixed on a specific weight. It is best to choose dumbbells according to the maximum load in the actions that everyone does, so as to practice dumbbells better.
Do you need to practice dumbbells every day?
If you want to keep fit, it is a good choice to practice dumbbells every day, but it is not suitable for daily exercise to gain muscle. If you find that your muscles are stimulated enough, you can stop exercising, which is good for your health. Practicing dumbbells every day will affect the shape of your muscles.
Exercise of arm strength in gym 3 How to practice arm strength device?
1, stretch and bend with both hands high.
This exercise can make you bend over while raising your arms, which can make your brachial muscles get more effective exercise.
Starting posture: hang two handles on the high pulleys on both sides, with people standing in the middle, holding one pulley in each hand, palms facing up, and arms extending out to the pulleys on both sides, parallel to the ground.
Action: Bend the elbow, and pull the handles on both sides to the head with a steady action, keeping the upper arm stable and palms up; When the biceps contract to the maximum, try to pull it to the middle. Then slowly return to the starting position.
Supplement: You can also put a 90-degree straight chair between two pulleys and complete this exercise in a sitting position.
2, standing with both hands pulling tool bending
This is the most basic bending exercise, but it is also the most effective way to exercise. It is much easier to adjust the weight of a stretcher with iron bolts than to constantly adjust the weight of barbells or dumbbells. This can save the interval time and make the exercise more compact and effective.
Starting posture: choose a medium-length rod, preferably rotatable, and hang it on the low-pull pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly bent. Hold the barbell up with your palm shoulder width.
3. Stand and bend with one hand
One-handed practice can make the effect more concentrated, and at the same time, it can also give you the opportunity to fully stimulate the biceps brachii by using the palm flip action (palm inward and palm upward).
Starting posture: hang the single handle on the low pulley. Hold the handle forward with one arm and tilt it slightly to the side of the axis, so that the arm you want to exercise is close to the stretcher.
Action: bend the elbow joint (keep the shoulder stable), pull the handle up and turn the wrist smoothly; Palm up when pulling to the highest point. Then reverse back to the starting position. The arms alternate.
4. Bend the arm of the tensioner.
Lifting the arm with a stretcher can keep the muscle tension at the beginning and end, which is impossible when lifting weights freely.
Starting posture: put the armrest stool in front of the stretcher, so that when you sit on the stool, it is just facing the stretcher. Hang a straight rod or bent rod with a rotatable sheath on the low pulley. Put your upper arm on the cushion of the armrest stool.
Action: Keep the upper arm and elbow still, bend the arm and lift the barbell to the highest point. After a short pause at the highest point, slowly lower the lever to the starting position.
5. Bending of trans-type high-position tensioner
This unusual but extremely effective exercise can make your lower back in a relaxed state, and at the same time avoid the mistakes of momentum and body swing, so that the elbow flexion muscles can be fully exerted.
Starting posture: place a bench perpendicular to the puller and hang a short rod (preferably with a rotatable jacket) on a high pulley. Lie on your back on the bench with your head close to the stretcher. Hold the barbell with your arms up perpendicular to your body, and the width is the same as that of one hand.
Action: keep the upper arm stable, bend the elbow slightly, and pull the bar to the forehead. When the biceps contract to the maximum, try to pull down and then slowly return to the starting position.
6, supine stretcher bending
In this sport, it is difficult for you to use other parts of the sport to take advantage of opportunism. You can try to change the grip distance to achieve the best exercise effect.
Starting posture: choose a medium-length rod (preferably with a rotatable jacket) and hang it on the low pulley. Lie on your back, keep your arms straight, hold the bar with both hands, bend your knees, and hold the base of the puller with both feet. Put your hands on your thighs, palms up, and the rope bundle passes between your legs (but does not touch).
Action: control the upper arm to stay at the sides of the body, keep the shoulders close to the ground, bend the elbows, and pull the barbell above the shoulders with the strength of biceps. In the process of returning to the starting position, keep the lower back naturally flexed.
7. Side bending of puller
This action is similar to dumbbell lateral flexion. It focuses on training flexors, an important muscle of forearm.
Starting posture: hang a rope bundle on the low pulley and stand in front of the tensioner, slightly sideways. Hold one end of the rope bundle with one hand, palms inward, and arms fully extended at one side of the body.
Action: Bend the elbow, pull the rope bundle to the shoulder, and keep the wrist posture unchanged (do not turn the wrist, palms inward). When you reach the highest point, your thumb should be closest to your shoulder. The elbow is close to the side of the body to be fixed. Then slowly put it back in place. The arms alternate.
8. The rope bundle of the tensioner is bent
This action combines some advantages of barbell and dumbbell. The range of motion includes the three muscles of the flexion arm, but the focus is on the biceps brachii.
Starting posture: hang a rope bundle on the low pulley, straighten your arms, and hold one end of the rope inward with your palm.
Action: Keep the upper arm fixed, bend the elbow and pull the rope bundle to the shoulder. In the process of pull-ups, turn your wrist smoothly so that your palm is facing up. When the action is over, the palm should face you.
9. Bending prone posture puller
This action retains the advantages of traditional prone posture and bending, and changes the pulling line, so that there is resistance in the whole action process.
Starting posture: stand in front of the stretcher, with the body perpendicular to the stretcher, and the arm to be exercised is close to the stretcher, about 45-60 cm. Hold a handle hanging on the low pulley, bend your knees slightly and lean forward slightly.
Action: Try to keep your upper arm fixed, bend your elbow, and pull your hand through your chest to your shoulders with the strength of your biceps. When you reach the position of maximum muscle contraction, your elbow should point to the low pulley. Then return to the starting position. The arms alternate.
1. Bend your arm and bend the spring at the back of your neck.
2. Put your arms forward, bend the spring upward, and then relax.
3. Keep your arms close to your chest, bend the spring, then straighten and slowly relax.
4. Stand with your feet apart, bend your right elbow, bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand.
Put your arms behind your back, hold the spring tightly, then straighten and bend gradually.
6, the pursuit of quantity is not weight!