In the process of exercise, it should be noted that in order to exercise as efficiently as possible and achieve maximum, we need to keep non-target muscles as stable as possible, because the body will use other muscles that we don't need to participate in to ensure balance, which often leads to. It seems that you have spent a lot of energy and sweated a lot, but you still can't reach your goal. So when exercising, such as exercising your arms, keep your back and shoulders still and only exercise your arms, so that all your strength is spent on the blade.
Arm exercise: dumbbell sitting and bending.
Whether biceps brachii is strong or not is one of the external signs to measure a person's arm strength. This action is only very effective for exercising the arm. First of all, sit in a chair with your hips open, your feet on the ground, your arms and elbows close to your thighs, your back straight, your spine straight, you always hold the dumbbell and do bending movements, and your other hand is pressed on your knees to keep your body stable.
Recommended number of exercise groups: 3-5 groups, each group 15-30 exercises, rest between groups 1-2 minutes.
Shoulder, back and upper limb exercises: wide pull-ups
Pull-ups are the king of upper limb movements. You can effectively stimulate your arms and shoulders by your own gravity. When exercising, you must remember to keep it at the highest point for a few seconds, try to keep the Adam's apple of your neck close to the horizontal bar, and let the deltoid muscles of your back contract as much as possible. This can also stimulate the scapular muscles, and finally fully stimulate the muscles of the arms, shoulders and back.
Recommended number of exercise groups: 3-5 groups, each group 10-20 times of exercise, rest between groups 1-2 minutes.
Back Operation: the Core of Bill Contract
Sitting on an instrument chair, stepping on the ground with both feet, keeping the trunk stable and fitting the backrest has two advantages: stretching the instrument forward can exercise the separation of chest muscles, and how can the core contract when the arm and back are in a line? It is recommended to pause for a few seconds at the front and end to feel the muscle stimulation. At the beginning of exercise, choose a small weight, and train your back muscles faster through high-frequency exercise. When you can do 20 exercises at a time, you can increase your weight with live ammunition.
Recommended number of exercise groups: 3-5 groups, each group 10-20 times of exercise, rest between groups 1-2 minutes.