The muscle lines of the arm and back are the easiest to connect. A person with tight back muscles has arms that worship meat. First of all, his visual laziness is not harmonious. Secondly, since he has developed beautiful back muscle lines, why not practice his arms tighter and stronger? Because you want the whole person to look harmonious, the bye-bye meat on your arm can be described as excess fat. Therefore, in order to train a more stylish and harmonious upper body, you must also lose worship meat.
Many people will complain that it is difficult to lose bye-bye meat after trying arm muscle strength training! Bian Xiao wants to ask the following questions: 1) Have you mentioned that arm muscle strength is included in your daily training plan, such as exercising three times a week or doing one or two groups of arm muscle training after each training task in a day? 2) Is your arm muscle strength training too simple? 4) Is there a good combination of training movements and your breathing to achieve the best training effect? These problems are worthy of your reflection and improvement.
If you want to get tight and powerful arm muscle lines like a supermodel, practice these movements quickly! Stick to it for 3 months and practice the arm lines that others envy!
1.TRX supine stretching (4 groups *20 times)
Find the TRX sling. When the body is upright, the feet are spread about shoulder width, and the feet can be spread outward. Bend your knees slightly. Hold the bracelet of TRX sling with both hands, then move your feet forward slowly and lean back as far as possible until your thighs are in a straight line with your upper body and your calves are still perpendicular to the ground. After the core is tightened, bend your arms and pull the TRX bracelet, with your upper body close to the TRX bracelet and your big arms close to your sides. Then slowly put it back to the starting position. Pay attention to adjusting breathing, movements and rhythm to make it consistent with your training movements.
2. Push-ups (4 groups *20 times)
For male gods, push-ups are a classic action to practice pectoralis major, but for most girls, push-ups are the best action to practice arms. Then the next step is push-up training. After the core muscles are tightened, the legs are spread about 1 shoulder width, and then the toes support the ground. After the arm is straight, the palms are shoulder width apart, and the heels of the palms support the ground in their own direction, making the head, neck, shoulders and back. After the core abdominal muscles are tightened, your arms bend your elbows, so that your forearms support the ground and your body's center of gravity drops. It should be noted that the waist should not collapse when descending. Secondly, after elbow flexion, the big arm is attached to your sides, which can make the muscle strength contraction of your arm triceps brachii more obvious.
3. Rope throwing (3 groups * 20s/time)
When your body is upright, your feet are about shoulder width and your toes are slightly open. After the knees are bent, the upper body itself remains upright. Grasp the end of the standing rope with both hands, then bend your upper body forward and down, and don't arch your back. After the core abdominal muscles are tightened, your feet play a fixed role. Hold the battle rope with both hands and swing it up and down. Note that when swinging the battle rope, your legs will move up and down slightly and your upper back will remain straight. Pay attention to adjust your breathing and exercise rhythm.
4. Lift the side kick fitness ball obliquely (4 groups *20 times)
After finding a fitness ball suitable for your training weight, hold the ball in front of your body with both hands, open your feet for about one punch, and then move your right foot to the right by about three shoulder widths to make your right foot lunge. At the same time, move the solid ball to the upper right position of the knee joint on the right side of the body, and then retract the solid ball to the upper left position with both arms while retracting the right foot to the initial position. At this time, the medicine ball held by both arms is straight. Repeat 20 times on one side and then change to the other side, with 20 times on the left and right as a group, which is 4 groups.
These training movements will be effective as long as they persist!