Start with a weight of 5 kilograms and stick to it until you reach the limit. For example, if your limit is 50 kg, then you have to divide 50 kg into 10 stages. 5 kg 10 kg 15 kg 20 kg 25 kg 30 kg 35 kg 45 kg 50 kg each weight 10- 15 times.
When you reach 50 kg, do 3 sets of training in the 50 kg weight stage. Then change it to 45 kg, 40 kg, 35 kg, 30 kg, 25 kg, 20 kg, 15 kg, 5 kg. When doing from high to low, each group should be exhausted, that is, have no strength, and then quickly lose weight until 5 kg. This training is very intensive, so try to avoid taking a break. If you can stick to 1 month, your forearm will be beautiful. Muscle lines are coming out. Keep training for a few months, and you will have a beautiful forearm like a unicorn's arm! ! ~
Question 2: How to exercise the unicorn's arm? If you know, please consult, thank you. Haha, it's easy. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 25, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical protection and protection, technical essentials, precautions, self-defense martial arts routines, etc. of physical exercise, and then carry out specific exercise and implementation. Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable and general situation, so that beautiful handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 3: How to exercise the unicorn's arm and how to gain muscle? Thanks for helping supine birds exercise their chest muscles directly. You can lie on the bench in the initial posture of supine, upper reclining and lower reclining, with your fists facing each other and holding dumbbells. Arms straight up and perpendicular to the ground, feet flat on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position. Breathing method: Inhale when your arms are apart, and exhale when you return. Be careful not to hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major. I can't copy animated pictures, please read the original text. There are other ways to exercise chest muscles yelg/...06 parallel bars arm flexion and extension: mainly chest muscles, triceps, deltoid muscles (toes), but also latissimus dorsi and trapezius muscles. The general process is as follows: hold the parallel bars with both hands, support your arms on the parallel bars, with your head on your chest and shoulders, your torso and upper limbs perpendicular to the parallel bars, and your knees bent. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action: 1. Slow down slowly, as much as possible. 2. Don't shake your body at will and keep your balance. 3. Don't complete the action in the back and forth swing of your body. The flexion and extension of the parallel bars arm is an action, and different actions require different exercise effects on the main pectoral muscles and triceps brachii. 1. Choice of grip distance: The narrow grip of triceps brachii is stronger, and the wide grip of pectoral muscle is stronger. 2. The choice of upper body inclination angle (side view): the center of gravity is on the upper body of triceps brachii, and the body should be backward, so that the arm can complete the movement behind the body; Focus on chest muscles and lean forward. 3. The angle between the upper arm and the trunk (from the back): Focus on holding the triceps brachii straight, don't be splayed when you put it down, and keep your arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them. The pectoral muscle includes: upper pectoral muscle, medial pectoral muscle and lateral pectoral muscle. Do 20 light warm-up groups first, and then exercise your chest muscles: I have never been interested in flat bench press, because flat bench press will cause too much deltoid toe-in. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better * * * the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth. Inside the pectoral muscles: Holding the chest with sitting posture equipment, as a compound action involving multiple joints, can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group. Side of pectoral muscle: The dumbbell flying bird lifting horizontally and tilting the dumbbell flying bird upward are the best exercises to develop the side of pectoral muscle. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight. Chest muscle exercise method chest muscle exercise method bench press: the exercise site is the chest rib of pectoralis major, which can reduce excessive fat accumulation in * * * and enhance its elasticity. Inclined bench press: the exercise site is the clavicle of pectoralis major and the depth of pectoralis minor, which helps to expand vital capacity. Lie on your back on a bench or a wooden board, and the angle of the reclining board is 45-60 degrees. Bend your elbow, hold the dumbbell twice, and then go up ... >>
Question 4: How to build a unicorn arm in fitness? Where to practice? Gym or do it yourself?
Question 5: How to train the unicorn arm to exercise your biceps and triceps?
Question 6: How to practice the unicorn arm quickly? There is no such thing as fast. It will take at least a few months to exercise your arm muscles to see obvious results.
Question 7: How to practice unicorn arms to increase arm muscles? Dumbbell bending, bench press and so on can be done.
Question 8: Many people say that they have practiced unicorn arms. What do you mean? The essential attribute of unicorn arm is that it is strong and cannot help itself. Now it is described by otaku that his arms are getting stronger and stronger. Second, he can't help thinking.
Question 9: How to exercise chest muscles and unicorn arms with dumbbells? Unicorn's arm mainly depends on triceps, and so does the back neck bending.
There is nothing wrong with bench press for chest muscles. I suggest a little heavier. In addition, it is necessary to do upward oblique bench press. When the pectoral muscles are standard, the pectoral muscles cover the clavicle, which is very beautiful, otherwise it will be like a girl's chest drooping below.