This kind of trouble is very common, because compared with other body parts, such as chest muscles, arm muscles grow really fast? Slow? . But such troubles can be solved by more scientific exercise methods. We will introduce a set of exercise methods below, hoping to help you overcome this difficulty.
The main training content we are going to introduce is biceps brachii exercise.
The concentrated bending of the arm can be used as the first exercise for us to start the whole exercise. Because this action will not put a lot of pressure on the arm at one time, and the dumbbell used is also a lighter choice. This action can be done by squatting or sitting on a flat training chair. The warm-up action is to hold the dumbbell with one hand and fix the elbow on the leg side.
When we exert our strength, we use the contraction force of biceps brachii to drive the forearm to lift the dumbbell and approach the chest. When we reach the limit position, we pause for a moment for peak contraction. Then slowly lower your arm at a slower speed than the force process. Both arms should be carried out, and the weaker side can also be strengthened.
The next action is to lie on the training chair tilted upward and do dumbbell bending in an upward posture. This action can be performed alternately with both hands or simultaneously with both hands. We need to relax our trunk, put our arms on our sides to relax, and lift dumbbells forward with our palms; The upper arm is close to the body. When exerting force, use biceps brachii to drive forearm to lift dumbbell. Do not move the upper arm. Pause for a few seconds when the dumbbell is near the shoulder, and then slowly recover.
Bending a hammer with a dumbbell is believed to be a very familiar action. This action is very simple, just like practicing arm bending with a hammer. Although this action is relatively simple, it can benefit us a lot. This action can help us to exercise the brachialis muscle and the outside of the two heads, thus making our arms stronger!
Using the most common barbell in the gym, we can also do upright bending, or do barbell bending with the help of inclined support plates. This action is relatively simple, so I won't explain it in detail, but in order to avoid muscle damage, we need to pay attention to choosing the right weight.
When it comes to the bending of inclined posture, the bending of one-arm inclined barbell is also essential, because it can help us get the muscle peak of biceps brachii! Make our arm muscles more three-dimensional. The point of this action is similar to concentrated bending. It should be noted that the upper arm needs to be placed on the inclined support plate and fixed, and the arm cannot be completely relaxed during the descent.
It is also a good choice to practice the inclination and bending of both hands or one hand with equipment. If you feel that the amount of training is insufficient, you can add this action at the end of training, which can not only strengthen the stimulation, but also won't hurt yourself.
Don't forget to relax properly after arm exercise. After all, as the most commonly used part of the body, it should not affect the next day's exercise. In addition to the isolated muscle group exercise of the arm, the increase of arm circumference is the result of the overall muscle growth.
So, don't just stare at your arm, but the result is not ideal. Make a breakthrough in comprehensive exercise, and your arm muscles will surely attract attention!