The method of arm exercise in gym
Tip 1: Arrange parts reasonably.
When it comes to arm training, it will involve biceps brachii and triceps brachii, and there is no absolute best way to train these two parts.
According to your own training methods and habits, you can arrange the position separately or separately, such as after chest muscle training and the second arm after back training. Because the chest muscles also stimulate the third arm, back training also stimulates the second arm.
In addition, it is reasonable to spend a day training your arms alone, because biceps brachii and triceps brachii are a pair of opposing muscle groups, which are mutually antagonistic. For example, lazare also arranged these two parts together, using super group, biceps brachii and triceps brachii alternate training, there is no rest time in the middle.
Tip 2: Multi-angle stimulation
In arm training, the movements are not as rich as other parts. Many actions feel that actions are always those. In fact, properly adjusting the angle is equivalent to having another stimulus. This angle can be the grip distance between two hands, forehand or backhand, etc.
Tip 3: Increase or decrease the weight
The arm belongs to the part with good endurance, and the occasional routine training is not easy to bring good stimulation effect to the arm, so you can try to increase or decrease the weight.
It is suggested to arrange increasing or decreasing groups at the beginning of training, and then do another group after completing one group.
Tip 4: Train the forearm.
In the eyes of many good friends, the forearm does not need to be trained alone, but it is also a very important part of the whole arm. Many good friends have asked Muscle Jun the same question. Why can't you grasp the big arm and the small arm when doing pull-ups and hard pull training?
In fact, this is mainly due to the lack of forearm strength and endurance, so forearm training should also be arranged in arm training. After a certain foundation, consider whether to stop forearm training, because the training of large muscle groups is enough to stimulate forearm muscles.
Tip 5: Quality is greater than weight.
What is the most common mistake in arm training? Lever? For example, when doing dumbbell bending, the body leans back excessively and uses the body to drive the arm to bend.
In fact, this will greatly reduce the stimulating effect of biceps brachii, and in the long run, it will even make the body develop habits and affect future training.
Skill 6, master the rhythm of speed
Compared with other parts, arm training is more important for mastering speed and rhythm. Take biceps brachii training as an example. When dumbbells and barbells bend, the speed of arm bending can be appropriately increased, but the speed of falling should be controlled.
When the muscle contraction is the most tense, you can pause for a while and then fall down. The speed of falling should be about twice that of arm bending, which is often called peak contraction.
Just talk and don't practice the fake routine, and finally send a group of high-intensity arm training to completely bomb your arm.
The whole set of movements includes two arms and three arms, and one set of movements can completely bomb your arms. Each of the following movements is 8- 12 times, and in group * * *, please let your muscles burst your cuffs in summer!
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