9 moves to exercise thick arms. Different exercises are suitable for different times. Many people choose this sport when they lose weight. A full state is more conducive to us to actively meet life. Exercise can lower the blood sugar of the body. Now share 9 exercises to exercise strong arms.
9 moves to exercise brawny arms 1 1, shoulder extrapolation.
Pay attention to keep the elbow slightly bent during training, and the elbow should not be higher than the shoulder. Each group 12- 15 times, training 3 groups each time.
2. Anterior deltoid training
Similarly, keep your elbows slightly bent, keep your body straight, and be careful not to fall backwards. Each group 12- 15 times, training 3 groups each time.
3, posterior deltoid muscle training
Bend your upper body 90 degrees and raise your elbows to the same height as your body. No more than 12- 15 times in each group, and 3 groups are trained each time.
4. Pull up the barbell
Pull up to the lower edge of the chest, keep your feet shoulder width apart, keep your knees slightly bent, don't lean back, relax your shoulders naturally and don't shrug. Each group 12- 15 times, and train 3 groups each time.
5. Biceps bending
When using the equipment, pay attention to the upper arm leaning on the mat, and pull the elbow slightly upward to shoulder height, each group 12- 15 times, and train 3 groups each time.
6. Triceps training
Also pay attention to pull down the upper arm and lean on the equipment pad, and keep the elbow slightly bent and unlocked. Each group 12- 15 times, and train 3 groups each time.
7. shoulder push
Pay attention to the elbow down, the wrist is perpendicular to the elbow, and push it up until the elbow is slightly bent. Each group 12- 15 times, 3 groups in each training group.
8, unarmed triceps, biceps training
Hold your hands on both sides of your body, don't be too far away from your body, press the seat cushion with the root of your palm, press your hips away from the seat cushion, and bend your elbows 90 degrees. Each group 12- 15 times, and train 3 groups each time.
9.barbell rowing
Bend your body 90 degrees, keep it shoulder width or slightly wider, and pull up until your upper arm is parallel to your body. Each group 12- 15 times, and train 3 groups each time.
9 moves to exercise brawny arms 2 1 and triceps kickbacks.
When you bend down and stretch your arms, just let your triceps reach the peak of contraction, pull your hands back and point your palms at the ceiling. Adding this extra movement will help your triceps medial head and give you stronger muscle contraction. Don't let yourself swing back and forth or use inertia to lift the weight. Keep your elbows and tighten your body.
2. Missionary (Missionary)
The traditional missionary bend is divided into three stages, bottom-middle, middle-highest point and peak contraction, and the whole process. Each stage is conducted 7 times. Doing this 265,438+0 times will increase your muscle tension time, and you will force extra blood into the muscle, suggesting muscle growth. Extra stress can also lead to muscle damage, which is another important signal of growth and repair.
3, kettle bell triceps extension
Actions are the same as dumbbells, but the stimulation is slightly different, which will give different challenges to triceps brachii, tighten your core and control the speed of movement.
4, bending-narrow barbell bending
Pay attention to the lateral head of your biceps brachii from the narrow grip, and switch the grip after 6-8 times. Your grip is slightly wider than your shoulders, and focus on training the medial head of your biceps brachii. By using all kinds of grip and control in this process, you will ensure complete and effective growth. Many people just bend endlessly, and the effect is mediocre, but such a small change will make you fully take care of your weaknesses.
5, supine arm flexion and extension 7-7-7
The same training method is 2 1 time, using an EZ bar to ensure that the weight is the weight you can complete and control, starting from the bottom-forehead, forehead-peak contraction peak, the whole journey, 7 times each.
6, parallel bars arm flexion and extension
What needs to be changed in this action is your center of gravity. The whole action is the same as the traditional action. The elbow joint clamps the body and the body is straight up and down. Do not lean forward. Bend your elbows during the fall until your arm is parallel to the ground. The only change is that when pushing and stretching, focus on one side of your body, such as your right hand, and your right arm will struggle a lot, slowly lower and move to the other side. Alternate left and right.
7. Bending of the front hammer
The lifting hammer on the front side of the body really activates the brachialis muscle and increases the width of the biceps. Don't swing dumbbells, don't use inertia, and bend your arms slowly and continuously.
8. Narrow grip bench press
This is a basic triceps training movement, and it is also an underutilized movement. The grip distance is slightly narrower than the shoulder width. Put down the barbell slowly, you need to keep your triceps tense at all times. Never give up the full contraction of triceps at the highest point.
9. Put the rope down with the backhand.
Backhand grip is more difficult than normal, so adjust the weight accordingly, make your elbow joint as close as possible to your sides, allow the handle to be higher than your chest at a high point, fully squeeze the triceps brachii at the bottom, and concentrate on a complete contraction. This change will be directed at your inner mind.