How to practice arm muscles? Optimization of supporting point of bending arm of long bench. When doing this position, put your hands on one exercise stool and your feet on the other, with a certain distance between the two chairs. The body is up, supported by the energy of the arm, sinking the body first, and then straightening the body. In this position, if you want to improve the difficulty coefficient, you can add a hanger on the knee joint.
Then do narrow push-ups. Supported on the floor tile, the palms are as close as possible, and the thumb and ring finger form a diamond-like prism. When doing "diamond push-ups", your arms bend, your body moves down gradually, and then you quickly return to the starting and ending parts. When doing this improved flat support, try to keep your elbows close together to ensure that you exercise the triceps brachii instead of the muscles. In order to reduce the friction resistance (reduce the difficulty coefficient), you can put your knees on the wooden floor or raise the relative height of the door handle.
Finally, pull-ups. Hold the handle with both hands or lift the leg in suspension, so that the pressure below the waist can be released, the latissimus dorsi muscle can be fully extended, and the two calves can be bent and extended. Breathe, concentrate the contraction force of latissimus dorsi, and pause for 2-3 seconds at the highest point of arm flexion and pull-ups. Then breathe, controlled by the folding power of latissimus dorsi, so that the body gradually lowers and recovers. Repetitive training
To solve the problem of arm muscle strain, although arm exercise is very important, we must understand that contusion and soreness are inevitable in the process of exercise. What should we do in case of arm muscle strain? The first way, if the arm muscle pain is caused by sudden exercise or how to increase the amount of exercise, then do a lot of warm-up exercises before exercise to relieve it, and then do some relaxing stretching postures after exercise. Generally, the sore pain can be removed after two days.
In the second way, if you hurt your arm because of exercise or other reasons, it is best to do a gentle health massage and apply a hot cotton towel to relieve the pain. The third way, be careful. No matter what measures are taken, it is not easy to remove the sore arm immediately, and it will take two or three days to repair it again. Stronger ones last longer. So be careful to adjust. After a while, the arm muscle pain will definitely get better.