In arm training, we always have certain requirements for ourselves, such as weight problems, such as body fat and muscle problems. Many people like to practice arm muscles. In arm training, both men and women have the same movements. Let's take a look at the arm training movements.

Arm training. Action 1 action 1: dumbbell bending.

Sitting posture, chest out and abdomen in. Hold dumbbells with both hands and hang them at your sides. The palm exerts force on the biceps brachii and bends upward to the action peak. At the same time, turn the wrist until the fist eye stops relatively, and then slowly put it down to recover.

Action 2: supine barbell arm flexion and extension

Lie on your back, hold the barbell with both hands, straighten your arms, keep your arms shoulder width and perpendicular to your body, bend your elbow, and slowly lower your forearm to the top of your head until the action peak stops. Pay attention to keep your arm still during the action.

Action 3: The barbell of the priest's chair bends.

Sitting posture: put your big arm on the inclined plate, hold the barbell with both hands to keep your body stable, straighten your arms and bend the barbell to the highest point, and then actively control the deceleration after a pause.

Action 4: Drop the rope.

Stand, knees slightly bent, chest out and abdomen in, waist and back straight, body slightly leaning forward, shoulder blades sinking while holding the big arm firmly, holding the root of the rope with both hands, slowly pressing down until the arms are almost straight, and then slowly recovering.

Action 5: Dumbbell concentrated bending

Sitting posture: support the ipsilateral thigh with one hand, bend the elbow slightly, and hold the dumbbell with the other hand. The elbow joint of the upper arm is attached to the inner side of the ipsilateral thigh, the forearm is vertically relaxed and contracted downwards, the biceps brachii is bent upwards, and then it is actively controlled to slowly descend and restore after the apex stops.

Action 6: Bend over and bend the dumbbell arm.

Bend over and stand, tighten the core, keep your back straight, put one hand on the ipsilateral thigh to support your body, and hold the dumbbell with the other hand. Bend your elbow 90 degrees and straighten your arm backwards with the strength of triceps brachii. Pay attention to keep your arm still until the action peak stops, and then slowly put it down to recover.

Start exercising after proper warm-up. If the purpose is to gain muscle, choose a large weight, 8- 12 times each time; If the purpose is shaping, choose a small weight. 12- 20 times each time, 3-5 groups each time, 2-3 times a week. Stretch and relax after the action, and don't stop suddenly.

Arm training action one action two: sit back on the ground 15 times.

Lie on your back, put your feet and hands on the ground, bend your knees to relax your shoulders, bend your elbows slowly, sink as much as possible, and stop for 2-3 seconds without touching your hips. When the body sinks, the movement should be steady, and the triceps brachii should always be controlled to slowly descend until the triceps brachii is completely straight. Stretch your arms, support your body and recover. With the help of the contraction force of triceps brachii, the arm is straightened, and triceps brachii is in the position of "contraction peak" and pauses.

Action 2: Sit back with one leg bent 10 times and change sides.

Lie on your back, put your hands on the stool slightly higher behind you, straighten one leg, bend your legs and relax your shoulders, bend your arms slowly, and try to sink as much as possible, but don't touch the ground, and pause for 2-3 seconds. When the body sinks, the movement should be steady, and the triceps brachii should always be controlled to slowly descend until the triceps brachii is completely straight. Inhale, stretch your arms to support your body and restore. With the help of the contraction force of triceps brachii, the arm is straightened, and triceps brachii is in the position of "contraction peak" and pauses.

Action 3: 16 Push-ups.

Put your hands on the edge of the stool, shoulder width. Toe on the ground, straighten your body, tighten your abdomen and straighten your arms. Keep your body straight, slowly bend your arms so that your body is down and inhale at the same time. Until the chest is close to the edge of the stool. Quickly straighten your arms, prop up your body, return to the starting position, exhale at the same time, and stay at the top for a while.

Action 4: Push-ups+support torsion 15 times.

Support your body with your hands and feet and keep your back straight. Look at your body in a straight line from the side. Hold your hands on both sides of your chest shoulder-width. Bend your arms until your chest touches the ground, and then put your hands on the ground. When the arms are straightened up, one arm is lifted up, the body is turned up, and the hands are alternately restored after stopping at the highest point.

Action 5: Dynamic support for 20 times

Hold your hands on the ground, tighten your core, keep your back straight, keep your whole body in a stable state, and minimize the range of shaking from side to side. Separating your feet can reduce the difficulty. Hands and forearms take turns landing.

Action 6: Crawl in place+alternately touch shoulders for 20 times.

Stand up straight, with your hands and legs shoulder-width, straighten your legs (if you are not flexible enough, don't use force and bend your knees slightly), bend down until your palms touch the ground, and crawl forward with your hands in turn until your hands are directly under your head. Lift your arms alternately and touch your shoulders. Keep your hands back in turn to restore the whole process and keep breathing naturally.

Action 7: 20 times smaller.

Lie prone, stretch your arms towards your feet, clamp your shoulders back, keep your knees and neck in a natural posture, and don't look up.

Action 8: Push-ups+Support Translation 16 times.

Support your body with your hands and feet and keep your back straight. Look at the body in a straight line from the side, and support your hands on both sides of your chest, shoulder-width apart. Bend your arms until your chest touches the ground, and then support your hands on the ground. After getting up and spreading your arms, move your hands and feet alternately to one side for three times, then do push-ups and move backwards for three times.

Action 9: The flat plate supports the opening and closing jumps for 20 times.

Lie prone on the yoga mat, spread your feet and jump with your elbows closed. When taking off, the hips sink slightly. Don't bend your knees. Keep your legs and upper body as tight as possible. The smaller the hip movement, the better.

Action 10: the flat bracket rotates 20 times.

Elbows are supported on the yoga mat, feet are shoulder width apart, forearms are placed horizontally, and abdomen and shoulders are kept in a straight line. At the same time, this side of the arm is stretched out and paused for a while. When the body turns to the side alternately when returning to the starting position, the arm that supports the ground tightens the shoulder and supports the body high.

Action 1 1: diamond push-ups 10 times.

Support your body with your hands and feet and keep your back straight. Look at your body in a straight line from the side. Put your hands together under your shoulders and bend your arms until your chest touches the ground. Leave your palms off the ground, then put your hands on the ground and stretch your arms to get up.

Action 12: Release the push-ups and lift the arms alternately 10 times.

Support your body with your hands and feet and keep your back straight. Look at the body in a straight line from the side, and support your hands on both sides of your chest with shoulder-width spacing. Bend your arms until your chest touches the ground, your palms leave the ground, and then support your hands on the ground. Reach out and get up, then lift one arm to the side to be parallel to the ground, then do push-ups and change sides after getting up.

Do the above actions in two groups at a time, rest for about 25 seconds between actions, and do it 3-4 times a week.

Warm-up of movable joints between exercises can not only improve sports performance, but also prevent injuries. Stretching after exercise helps to relax muscles.

Pay attention to safety in the process of action, step by step, if the reference quantity cannot be reached, don't force it, reduce the quantity according to the specific situation, and it is important to formulate the action standard.

Hang in there, time will give you the answer you want.

Arm Training Action 3 Arm Training 10 Best Action Set

1, arm flexion and extension

Exercise site: triceps brachii

Starting posture: put your arms on the edge of the bench behind you, shoulder width apart; The body is in a squat posture, so that the hips are placed in front of the bench, the legs are open and hip-wide, and the knees are bent.

Step 1: Slowly straighten your arm until your elbow is slightly bent. Pay attention to the triceps brachii, not your elbow.

Step 2: Bend your arms back 90, with your body down;

Step 3: Return to the starting position. The whole action is repeated 10- 15 times.

2. Forearm flexion and extension

Exercise site: biceps brachii and shoulders.

Starting posture: stand up straight, with feet shoulder-width apart; Hold a dumbbell in each hand and palm forward.

Step 1: bend the elbow joint of the left arm, and raise the dumbbell to shoulder height with the left hand for 5 seconds;

Step 2: Slowly lower your left arm, return to the starting position, and then change your right arm and repeat. The left arm and the right arm were made into 3 groups, and each group was repeated 10- 15 times.

Step 3 push-ups

Exercise site: biceps brachii and deltoid muscle.

Starting posture: facing the floor, hands and feet supporting the ground; Put your arms at your sides shoulder width.

Step 1: Lift the body off the ground with arm strength. Keep your arms straight and your back straight. Note that it is a straight line from head to toe.

Step 2: Bend your elbow slowly so that your body is close to the ground. At this time, the best distance between your face and the ground is 5-7 cm.

Step 3: straighten your arms again and lift your body off the ground. The whole action needs to be repeated 10- 15 times.

If you find it difficult to complete, you can do kneeling push-ups instead.

4. Triceps brachii rebate

Exercise site: triceps brachii

Starting posture: stand on the ground with your knees slightly bent, and hold a dumbbell in each hand and put it at your sides.

Step 1: bend the upper body and push the hips back; Bend your elbow 90 degrees;

Step 2: Keep your arms straight and palms facing each other.

Step 3: Hold it for a while and then return to the starting position. The whole set of movements is done in 3 groups, and each group repeats 8- 10 times.

5, flat support

Exercise site: chest muscles, shoulders, biceps brachii and core strength.

Action essentials: elbow flexion, forearm landing, feet apart; Tighten the abdominal muscles, tighten the hips, form a straight line from head to toe, and the trunk is parallel to the ground.

For beginners, it is only necessary to maintain the posture of flat support for 20-30 seconds, and after proficiency, the time needs to be extended to 1 minute. Every time you practice, the whole set of movements needs to be repeated three times.

6. Flexion and extension of triceps brachii

Exercise site: triceps brachii

Starting posture: feet apart, hip width apart, standing on the ground, holding dumbbells in both hands.

Step 1: Hold the dumbbell high above your head, then bend your elbow and put the dumbbell behind your head;

Step 2: straighten your arms and hold the dumbbell high above your head again, just above your head;

Step 3: slowly put down the dumbbell and return to the starting position. Do the whole set of movements in 2-3 groups, and each group repeats 10- 15 times.

7, dumbbell side lift

Exercise site: deltoid muscle

Starting posture: feet apart, hips width apart, standing on the ground; Take a dumbbell in each hand and put it at your sides, palms facing each other.

Step 1: Inhale, slowly raise your left arm to be parallel to the ground, and be careful not to bend your elbow, with your palm facing the ground;

Step 2: exhale, slowly put down your left arm and return to the starting position;

Step 3: change your right arm. Repeat. The left arm and the right arm were divided into two groups, and each group repeated 10- 15 times.

8, dumbbell lift

Exercise area: shoulders

Starting posture: Stand on the ground with your feet apart, hip width apart, and hold a dumbbell in each hand and put it at your sides.

Step 1: Lift dumbbells to shoulder height with palms facing outward;

Step 2: Tighten the abdominal muscles, straighten your arms and lift the dumbbell over your head;

Step 3: Slowly lower your arms to shoulder height and return to step 65438 +0. The whole set of movements needs to be done in 3 groups, and each group is repeated 10- 15 times.

9.barbell rowing

Exercise site: biceps brachii and triceps brachii.

Starting posture: sit on the bench with your feet apart and shoulder width; Bend your left knee on the bench and straighten your right leg.

Step 1: Bend the upper body downward, straighten the back, straighten the left arm downward, hold the bench in the palm of your left hand and hold the dumbbell in your right hand.

Step 2: Bend the elbow joint of the right arm and lift the dumbbell upward to make it close to the chest;

Step 3: Slowly straighten your right arm downward, return to the position of +0 in step 65438, and then switch to the right side to repeat. Do 10- 15 times on the left and right sides respectively.

10, dumbbell back lift

Exercise site: triceps brachii

Starting posture: Lie flat on the ground, knees bent, and hold a dumbbell in each hand and put it at your sides.

Step 1: Slowly straighten your arms upward so that the dumbbell points to the ceiling and the elbow joint is not bent;

Step 2: Bend your elbow 90 degrees slowly, so that your hands and dumbbells reach to the sides of your head (be careful not to hit your face) and try to touch the ground behind your head;

Step 3: Raise your arms again and return to the starting position. The whole set of movements needs to be done in 2-3 groups, and each group is repeated 10- 15 times.