Qiang Sen, Stallone and Schwarzenegger are idols worshipped by many fitness enthusiasts. All three of them are professional fitness professionals, and they have become the objects of worship by fans and fitness enthusiasts all over the world through their acting skills.

The similarity of the three of them is that they all have strong bodies! The most striking thing is that a pair of arms are thicker than the thighs of ordinary people. Every time I see them in the film, I am amazed. How did such a strong arm come out? I think many fitness enthusiasts have the same question.

Many people have devoted themselves to the fitness tide of practicing "unicorn arms", but the effect is often unsatisfactory, and it seems difficult to achieve strong arms like idols. In fact, the goal was not achieved because the correct training method was not found, and there must be problems in the process.

So what is the correct way to practice your arms? Today, I will introduce you to the training actions that make your arms strong and your muscles break your cuffs! ! ! Get up together!

1. scapula plane elevation

The scapula plane refers to the position of the scapula at normal rest. Training the plane lifting of shoulder armor requires one-handed practice, and the practice method is as follows:

A. Stand up straight, legs apart, shoulder width apart. I have a dumbbell in one hand, and the other hand is naturally placed at my sides.

B. Lift the dumbbell, straighten your arm, slowly extend your arm upward and outward, and lift your arm to be parallel to the ground.

Schematic diagram of action from top to bottom:

The arm holding the dumbbell forms a 45-degree angle with the body. You need to hold the dumbbell on your shoulder for more than 5 seconds, then slowly put it down, practice lifting the scapula plane for more than 50 times, and then change hands.

Pull the barbell hard

Barbell hard pulling is a cliche exercise, which can mobilize the muscles of the whole body, such as gluteus maximus, quadriceps femoris, biceps femoris, etc., and it is necessary to mobilize the waist muscles and lumbar vertebrae during practice, so it is necessary to protect the waist during practice, and it is forbidden for people with lumbar disc herniation and lumbar muscle strain.

Practice method:

A. Keep your legs shoulder width apart, put your feet on the ground, bend your knees, hold the barbell with both hands, and straighten your arms;

B Keep your legs straight up, keep moving for 30 seconds, bend your knees, squat down, and put the barbell back in place. Repeat the exercise 20 times. The weight of barbell depends on physical fitness.

Action essentials: hold your head up and chest out, lock your waist, and keep your knees from exceeding your toes.

Bench press

When practicing bench press, pay attention to retract your shoulder blades, and don't shrug your shoulders when doing bench press. Otherwise, it is easy to get hurt. Bench press mainly exercises the biceps brachii and triceps brachii of the arm, and needs to mobilize the strength of the shoulders, arms and waist to complete it.

Practice method:

A. Hold the barbell, slowly straighten your arms and retract your shoulder blades.

B. elbow flexion and scapula contraction;

C. Return the movement to the first step, noting that the scapula is always in a retracted state during this process.