If the exerciser's arm strength is insufficient, it will not only affect the effect of fitness training, but also increase the risk of training, because almost all upper limb training actions in fitness training need strong arm strength as the training basis. If the trainer's arm strength is weak, it will first affect the use of equipment during training, and secondly, the arm will easily enter a state of fatigue during training.
These situations will increase the risk of training, so bodybuilders must strengthen their arm strength training at the beginning of training. In the early stage of fitness, the first place for bodybuilders to train is not the abdominal muscles or pectoral muscles, but the arm strength (many bodybuilders choose to train the pectoral muscles or abdominal muscles first when they start fitness, and they are injured after just a few days of training).
For shoulder training, bodybuilders must not blindly use heavy stimulation training, because the shoulder joint is staggered and complicated, and the joint joint is the most fragile part, which can't bear the heavy external stimulation. If the external force is too large, it will seriously wear the joint and eventually cause serious injuries. Therefore, it must be used when training joint parts. Gentle? Training in a new way, avoiding heavy load and fast action, and keeping training in a multi-action, multi-angle and multi-time way as far as possible can achieve better results and greatly reduce the wear on joints.
Today, Bian Xiao arranges a set of perfect shoulder+arm training movements for everyone, which can help you to complete the training of shoulders and arms in a training day, and complete the training of shoulders and arms in a training day, which can greatly improve the training effect of these two parts, achieve a balanced muscle gain effect, strengthen the coordinated growth of shoulder and arm strength, and pave the way for future back training.
The following eight shoulder-arm joint training movements, each movement should rest for 60-90 seconds between the four groups, and rest for 90- 120 seconds between movements. You can also shorten the rest time according to your physical fitness.
Shoulder exercises
Action 1, standing and pushing with barbell, the weight used is constant/increasing gradually, and each group does 10 times (completely controllable weight).
Action 2: Stand and do side lifts with dumbbells. The weight used is constant/increasing gradually, and each group does 10 times (completely controllable weight).
Action 3: Stand up and do the front flat lift with the barbell, with constant/increasing weight, and do it 10 times in each group (the weight can be completely controlled).
Action 4: Stand and lift with a small barbell. The weight used is constant/gradually increased, and each group does 10 times (completely controllable weight).
Practice arm movements
Action 5: Stand and bend with a small barbell. The weight used is constant/increasing gradually, and each group does 10 times (completely controllable weight).
Action 6: Stand, stretch the triceps brachii with rope +V rope, and the weight used is constant/gradually increased, and each group does 10 times (completely controllable weight).
Action 7: Stand and do dumbbell bending alternately. The weight used is constant/gradually increased, and each group does 10 times (completely controllable weight).
Action 8: Stretch the triceps brachii from one side by the dumbbell on the fitness chair, and the weight used is constant/gradually increased, and each group does 10 times (completely controllable weight).