In fact, none of this can hinder the development of your fitness. As long as we keep the mentality of learning and exercising, we can gradually master the methods and skills of fitness.
Here, Bian Xiao first introduces the way of arm exercise to everyone, so that novices can know how to practice arm muscles in the early stage of fitness exercise. These four exercises are simple and efficient, so you can easily master the practice tips.
First, the standing posture is alternately bent
This action is aimed at your biceps during exercise, which can make your two heads have enough congestion effect.
Keep your body standing while practicing, and then hold a dumbbell in each hand for alternating bending exercises. When practicing, you should pay attention to adjusting your body posture to ensure the correct posture, so as to achieve your sports effect.
At the beginning of fitness, the most important thing for us is to master the correct exercise methods and skills and develop the correct exercise habits in action. Only in this way can we avoid the wrong movement in the later stage of sports.
Second, the inclined bracket is bent
When exercising, put your hands on the diagonal brace, put your chest in front of the diagonal brace, and put your feet on the machine support or the ground to keep your body balanced.
If there is no special bending machine during exercise, only the inclined support plate can support the arm, and you can hold dumbbells or barbells in both hands for double-ended bending movement.
We should have a suitable range when doing oblique lifting exercise, so that both heads can get the best stimulation effect. You can stop for a few seconds when bending to the top, so that the biceps can feel enough compression exercise effect.
Third, supine dumbbell arm flexion and extension
After finishing the practice of two heads, we will enter the practice of three heads. The next two exercises are efficient triceps exercises, and their difficulty is not complicated. As long as you practice every movement in place, you can get enough exercise effect for your triceps.
When practicing, you should lie flat on the stool, support the ground with your feet and keep your body balanced. Then keep your attention on your three heads and hold the lightweight dumbbells in both hands for flexion and extension.
When practicing, you should keep your movements accurate, your elbows still, and the range of dumbbell flexion and extension should be in place, so that you can feel that your triceps are stretched enough.
Fourth, the rope was pulled down.
Before the start of the exercise, you should adjust your posture, stand with your chest out and abdomen in, and grab the rope with both hands to do the pull-down exercise. When practicing, our shoulders are lowered normally. Don't shoulder unconsciously when practicing.
When practicing pull-down, let the three heads feel enough stretching, which is the most accurate exercise method. Don't let your elbow move when practicing. Your elbow is always in its original position.
Exercise: 4 groups for each movement, 8~ 10 times for each group.
Beginners should pay attention to the accuracy of exercise movements in the initial exercise, and don't excessively pursue the number and frequency of movements. Only after you have mastered the skills of each movement accurately, will there be no mistakes in the later exercises or the problem of unequal posture in heavy training.
Beginners don't need to count these things too much in the initial practice. You just need to make sure that every action is in place and the muscles can get the best stimulation.
Moreover, after you keep the correct exercise habits, you will not easily have the wrong posture in the later re-training, which will greatly improve your exercise.
So use light weight in the initial exercise, and don't think that light weight exercise is useless. Before you can control heavy equipment, these exercises are to help you lay the foundation.