How to develop arm muscles quickly? In summer, we all wear some short acting suspenders. If there is too much fat, it will be completely exposed to others, which will greatly reduce our own external image. To practice arm muscles, you must keep exercising every day. Here's how to practice your arm muscles quickly.
How to train arm muscles quickly 1 1? In terms of exercise, it is appropriate for thin people to do moderate aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is moderate (50% ~ 80% of the maximum muscle strength). Work and rest schedules can be practiced three times a week (1 every other day, 1 time), ranging from 1 to 1 half an hour each time. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.
When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
2, to focus on, targeted: thin people after two to three months of exercise, physical strength will be significantly enhanced, energy will be more abundant than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious.
How to quickly develop arm muscles II. Upper arm rotation can exercise biceps, triceps, pectoralis major and deltoid. At first, MMA mixed martial arts players were designed to play practice balls. On the one hand, they can exercise muscle strength and speed, on the other hand, they can also exercise muscle endurance and warm up before the game.
This is the way to use it. Keep your body straight, keep the core output, lift the arm exerciser above your head and rotate it upward for 30 seconds. During this rotation, you can exercise the muscles in those parts I mentioned just now.
The forearm rotation, similar to the muscle strength of the upper arm rotation, only adds a slightly downward movement, on the one hand, it increases the variability of the movement, on the other hand, it can also slightly exercise the small muscle groups in different parts. You can see that two heads, three heads, deltoid muscle and forearm are all exerting force when rotating.
Double-head lifting exercises biceps. In the process of lifting, the muscles of the arm can do more exercise through the rotation of the handle. When you put down your hand and follow up, you made a rotation. The key point of doing this action is to keep your core output, then keep your hands close to your body and your elbows fixed. Don't bend over or borrow your waist when lifting. In addition to exercising biceps, pectoralis major will also help this movement.
Push forward with your chest flat. We can also exercise the small muscle groups of triceps and forearms by rotating our arms when pushing forward with our chests flat. Because we need to keep lifting horizontally all the time, we will also exercise the deltoid muscle. You can see that when the hand is rotating, the small muscles of the triceps and forearms are exerting force. We do the same action for 30 seconds.