If you want to practice your arms well, you need to make constant efforts and spend time and energy to shape them. The arm belongs to a small muscle group, and the recovery speed will be faster. You can practice twice a week, and once every three days is the best. After practice, you need to add more energy, such as bananas, steamed buns, protein powder, etc., which can be added in time. More convenient and faster.
Usually, you can supplement some foods with high protein content, such as fish and chicken, and you can't lack carbohydrates and vitamins. In short, you should eat a balanced diet. Muscle building means eating more, practicing more and resting more.
Today I will share with you four arm training movements, three dumbbell movements and one barbell movement.
One-stop dumbbell bending
Action essentials: open your feet, hold the dumbbell with both hands, keep your big arm close to your body, bend your elbow to drive your biceps to lift the dumbbell, and feel the force of your arm. Do 12 times in each group, and do 4 groups.
Action 2 concentrated bending
Action essentials: Sit on the dumbbell stool, open your feet, hold the dumbbell with one hand, put the back of your big arm on the back of your thigh, lean forward, lift the dumbbell with your arms, exhale with your arms, and inhale when you recover. Do 12 times in each group, and do 4 groups.
Action three-station dumbbell reverse grip bend
Action essentials: open your feet, hip-width apart, hold dumbbells with your hands behind your back, palms down, arms close to your sides, tighten your core, keep your body stable and raise your arms. This action will stimulate the forearm muscles more. Do 10 times in each group, and do 4 groups.
Four barbell lift
Action essentials: Open your feet, shoulder width apart, hold the curved bar barbell with both hands, put your arms back, tighten the core, lift the barbell, exhale at the same time, stop for a minute at the highest point, and then slowly restore. Do 12 times in each group, and do 4 groups.