"If you want to practice your chest muscles, practice your arms first." Arm muscles include triceps brachii, biceps brachii, deltoid, flexor carpi and extensor carpi. They all need practice.
1, pull-up training
The reverse grip pull-ups will give your biceps more training. Of course, there are many ways to do pull-ups. If you are a novice, it is the most scientific method to practice the reverse grip first and then expand other projects. If you are not a novice, you can enrich your muscles in other ways.
Suggestions on the number of groups: every 10 group, make three groups.
2. Narrow distance push-up training
You can do narrow push-ups when exercising triceps. To do a perfect narrow push-up, you must keep your body in a straight line, put your arms on your chest, and keep your hands at a certain distance from your shoulders. This can ensure that every movement can exercise the triceps brachii.
When doing push-ups, it takes 2 to 3 seconds to completely lower the body, and finally the distance from the chest to the ground should be about 2 to 3 cm; Then immediately lift it hard and return to the original action.
Suggestions on the number of groups: each group 10 ~ 15, 3 ~ 8 groups (the number of groups depends on your physique).
3, elbow support training
Flat support should be familiar to everyone. Plate support is a good fitness method to exercise core muscles and endurance, especially elbow plate support, and the effect is more obvious. So what is the correct action essentials?
The elbow joint and shoulder joint are at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms, put them under your shoulders, keep your body straight, and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs.
Reminder: It is not recommended that people with lumbar disc herniation, osteoporosis and scoliosis do plate support!
Suggestion on the number of groups: If there is no number of groups, try to stick to it for the longest time.
4, rope pull-down training
If you have the conditions to go to the gym and want to practice triceps brachii, practice this action. This action can be said to be the golden action of exercising triceps, which is incomparable to other actions in stimulating triceps.
First of all, your feet naturally stand apart, your knees are slightly bent, and your arms are clamped on both sides. Slowly pull the rope down to the lowest, straighten your arms as much as possible, and then slowly put the rope down to its original position. During this period, the big arm is always clamped at both sides of the body, and attention should be paid to the stress on the triceps during the pull-down process. Pay attention to breathing at the same time, inhale when pulling down, exhale when relaxing, and pay attention to centrifugal contraction.
Suggestions on the number of groups: it is best to practice to the limit every day, not all week, and take a day or two off a week.
5, dumbbell side lift training
This method is suitable for people who exercise triceps and back muscles, and it is also an effective way to exercise muscles.
Subject to the picture, stand with your feet slightly apart, your back straight, your arms perpendicular to your sides, grab the dumbbell with both hands, lift the dumbbell horizontally upward to shoulder level, and bend your elbows slightly.
Suggestions on the number of groups: 5 to 10 for each group, and make 3 groups.
6, dumbbell arm bending
The golden action of exercising biceps brachii! Dumbbell bending is done at a uniform speed, which can find the rhythm more effectively. It is more effective to rotate the wrist at the highest point.
Of course, these two movements can't be done all the time, and they can be changed regularly according to the actual situation. Of course, it is best to exercise to the inside and outside of the biceps.
Suggestions on the number of groups: 5 to 12 for each group, and make 3 groups.
Six most effective movements to exercise arm muscles
Matters needing attention
Be sure to do it in groups, otherwise it may cause uneven muscle stress and even muscle dissolution.