Fitness experts must see how to exercise arm muscles. Exercise is the basic way to keep healthy, and exercise is an important way to maintain our body function. Proper exercise can help us reduce stress, and exercise is conducive to strengthening our physique. Come with me and see how to exercise your arm muscles.
Fitness experts must see the method of exercising arm muscles 1 First of all, lift dumbbells: exercising upper limb strength is still the first choice.
It is best to prepare two kinds of dumbbells with different weights. Heavy dumbbells can be used for targeted arm strength training, such as a group of 20 flat lifts or a group of 20 side lifts, and six to seven groups are practiced every day; You can use a lighter dumbbell to warm up or stretch at any time.
Second, pull-ups: It is also a very simple and practical method to exercise upper limb strength.
You can plan to do three or four groups every day, and each group will do 10-20, and adjust according to the number you can bear. It should be noted that your hands should be hung vertically on the horizontal bar, and your chin should be above the horizontal bar when doing pull-ups. Try not to rely on the strength of the lower body, but on the strength of the arm.
Third, do push-ups: you can also exercise upper limb strength.
This can be done anytime and anywhere without props. You can make a few whenever you have time. It should be noted that the hard floor may hurt the palm of your hand. If possible, try to avoid the rough cement floor and choose wood floor, grass or rubber floor.
Fourth, lying down and lifting barbells: you can exercise upper limb strength and chest muscles at the same time.
Move the barbell directly above the chest, and then hold the barbell vertically with both hands. You can arrange the weight, lifting times and number of groups of barbells according to your own situation, and the effect is very obvious.
Fifth, usually do more exercises that often wave your arms.
For example, playing baseball, tennis, squash and volleyball. Doing these exercises can not only exercise the strength of upper limbs, but also exercise their flexibility and reaction ability.
6. Boxing or Sanda practice.
These exercises can effectively exercise the upper limb strength and improve the explosive force and flexibility of the upper limb.
7. Participate in outdoor rock climbing.
You can participate in indoor simulated rock climbing at first. If the rock wall is not high, just pad it below. You can climb with the strength of your limbs to exercise your upper limbs instead of hanging ropes.
Eight, folding arm strength stick: it is also a good way to exercise the strength of both arms.
Choose an arm stick that you can bear the weight with your hands flat on your chest. But both hands are forced to fold down at the same time, and they are close to the middle, and then slowly spread out to both sides. Design the number of people and groups according to the situation. It should be noted that it must be completely spread out before letting go, otherwise it will be easily injured by bullets.
Nine, exercise upper limb strength with tension rope.
Fix one end of the tension rope and then pull it alternately with one arm, or fix the middle of the tension rope and pull it with two arms at the same time. The easiest way is to firmly step on the middle of the tension rope with your feet, and then pull it up with your hands for exercise.
Ten, take the way of wrestling to exercise the strength of both arms.
Tug of war, for example, is used to restrict the feet of both sides from moving and can only be pulled by the strength of the arms and upper body. If they move or fall to the ground, they lose. Or push each other to limit the movement of the feet, so as to exercise the upper limb strength.
Eleven, parallel bars arm flexion and extension is also a good way to exercise upper limb strength.
Hold the bars with both hands and support your arms on the parallel bars. The whole body is perpendicular to the parallel bars, and the elbows are slowly bent, so that the body gradually descends to the lowest position, and then slowly propped up and recovered. Be sure to bend slowly first, and then straighten slowly to avoid sudden speed increase, which may lead to slipping.
Fitness experts must see the method of exercising arm muscles. 2 10 Change arm methods.
Change 1: recoil and distortion of triceps brachii.
To achieve this change, just twist the wrist and palm and turn to the ceiling when the arm straightens the triceps peak.
This extra small change is beneficial to stimulate the inner head of triceps muscle and make you feel stronger muscle contraction.
Remember: don't let yourself sway or use the power of inertia. Always keep your arms close to your body.
Variation 2: Bending Training 2 1S
For this exercise, the traditional sloping plate bending is divided into three stages. At the beginning, do the first half of the movement 7 times, that is, bend from the arm extension state to the forearm parallel to the ground; Then do the second half, that is, bend the barbell parallel to the ground to the chest; Finally, do 7 full movements and complete a set of exercises.
If you choose the right weight, you should always complete "3X7", that is, 2 1 time, 14 times and 7 times, which will prolong the muscle tension. You will force extra blood into the muscles. Extra tension can also cause an increase in injury, which is another important signal of muscle growth and repair.
Change 3: Hu Ling triceps extension
It's a good idea to bend and stretch the back of the neck with Hu Ling. A small change will make your triceps face new challenges!
Tip: Keep your elbows close to the sides of your head to stabilize your core muscles.
Change 4: Barbell bending and changing grip distance
By using different grip distances, the all-round and thorough development of biceps brachii can be guaranteed.
First, bend with a relatively narrow grip (15-20cm)! This can concentrate the lateral head of your biceps. About six or eight times.
Next, change the barbell into a wide grip. The grip is wider than the shoulder. Conduct 6-8 more trainings to take care of the inner head of biceps brachii.
Variation 5: supine barbell arm flexion and extension 21s.
Use a w barbell! It's the same as the barbell bend mentioned earlier! 2 1 training method!
Do the first half of the action 7 times at the beginning; Then do the second half of the action; Finally, do 7 full movements and complete a set of exercises.
Variant 6: Vertical Tilt
The biggest difference between the flexion and extension of the very traditional parallel bars arm is that the V-DIP can open the bow left and right! Bend your elbow and drop your body normally, lift it to the right when you lift it, and then do it alternately!
Variation 7: Transverse Hammer Bending
The change of the bending hammer is different from the traditional bending hammer. You need to pull your forearm forward. Real goals and build each arm. Such a small change will bring you an unprecedented experience, especially for the activation of the brachial muscle.
Tip: Don't use inertia to swing dumbbells, but fix your shoulders!
Variable 8 narrow moment bench press
This is a basic action to shape triceps, but few people in the gym do it! Maybe it's because they usually practice bench press too often!
As for the grip distance, you don't need to hold it too narrow, just slightly narrower than your shoulders.
Change 9: Under the backhand rope.
This change of reverse grip will make your triceps brachii medial head more stimulated.
The backhand grip is slightly more difficult, so you need to adjust the weight slightly. Keep your elbows close to your sides when moving.
Do the whole action, and keep the peak contraction at the top of the action.
Change 10: Zotman bend
In the gym, almost no one does this action, it should be absolute!
Zotman bending is a complete biceps and forearm exercise.
Hold the dumbbell forward with your palm, fix your elbows at your sides, and bend down to lift the dumbbell normally. At the vertex, rotate the palm 180 degrees, palm down, and then slowly put down the dumbbell and return to the starting position.