As a masculine man, if he has a prominent triceps on his arm, he will look very athletic and masculine, and he will be more attractive to friends of the opposite sex. If you are still "numb", let's see how to make an arm training plan.

How to make 1 arm training plan;

Under normal circumstances, arm training will be aimed at the second and third arms. You can add these two together to form the next super group, or you can train at one time.

As far as the training posture of the third arm is concerned, in general, at least three training postures should be carried out.

Zipper diastolic pressure

Sitting posture flexes, arm head stretches and flexes.

Relaxation pressure of reverse zipper

Do at least 4 groups for each training posture, each group 15-20 times!

suggestion

If all three postures are capable of working, then the last group of each posture needs to be exhausted. If you feel that you have only a small number of exhaustion groups, then choose the last two poses and practice until you are exhausted. The first kind can choose pyramid training method, from small to large net weight.

The second and third postures can be trained with a larger net weight at first, and then the inverted pyramid structure is selected for training. When it develops to a small net weight, it can be completely exhausted after 20-30 times, and its purpose is to consume the remaining energy of the whole target muscle group.

Biceps posture

Crank zipper bending

Crank dumbbell oblique drag bending lift

Barbell instead of curling

These three postures are divided into at least four groups on average, each group 12- 15 times.

Because these are small muscle groups, they can be repeated and stimulated enough.

Please control the rest time of all arm training postures within 1 minute. Small muscle groups are more resistant to training, so the rest time is not too long, sometimes 30 seconds is enough, which is very important for these muscle friends with small training range to reduce the rest time.

In fact, the number of training groups does not have to be carried out according to four groups, and it needs to be adjusted according to the specific situation. It can also be increased to 6 times or even 8 times. Four groups are the most basic training frequency!

Regarding the net weight, it needs to be clear that it is best to train with a larger net weight under the condition that the posture is not deformed. There is no need to deliberately challenge the big net weight, but the posture has been seriously deformed, and such training will increase the harm of injuries.

How to make two classic arm training plans?

First, the dumbbell arm bends.

It doesn't matter whether you choose to stand or sit for this action. When doing this action, you can choose to do it alternately with both arms, or you can choose to do it together. Alternating movements make it easier for our bodies to remain stable, but it will lengthen the time of our group and affect the effect of exercise. When our arms move together, our bodies will tighten to ensure that we don't shake casually. When the situation is bad, the body will shake, which will also affect the effect of exercise.

When bending over, when our arms are at the lowest point, our elbows should be fixed and our arms should be naturally straight, but we should ensure that the muscles of biceps brachii are in a state of tension and cannot be completely relaxed. When we pull the dumbbell to the highest point, we must put the dumbbell as close to the shoulder as possible to make the muscles contract to the maximum extent.

When making dumbbells, because our arms can move very flexibly, we can adjust our exercise mode according to the muscle function of our biceps. Our biceps can not only make us bend, but also make our forearms rotate outward, so when we bend, we can make an outward rotation so that our little finger is higher than our thumb, which can make our muscles contract more fully.

Second, pull the rope down.

After we finish biceps exercise, we will exercise triceps immediately. This exercise can fully stimulate the circumference of our whole arm to increase. Good method! Because our triceps are more fleshy than both ends, we should exercise both ends first, so that the three ends can warm up to a certain extent. At this time, when both our heads are tired, we will exercise our triceps again.

Of course, triceps will definitely not be exercised with only one action. I'm just introducing this exercise method. Rope pull-down is one of the most routine and effective actions to exercise triceps. Its advantage is that we can control our exercise better and adjust our weight more conveniently, so we can use this action to strengthen our triceps.

When you exercise triceps like this, you should pay attention to not swinging your elbow from side to side under any circumstances. You should know which muscle you are exercising, instead of doing it blindly to gain weight, so we should choose a good weight and fix our elbows so that only our forearms can move, so that we can exercise our triceps when our arms are straight.

When doing this, our wrists can't move, because our triceps don't grow on our wrists. Wrist exercise does not help us to exercise triceps at all, but it is not good for our strength. So if you have this kind of action, you should pay attention to doing only what is meaningful for your muscle gain, and discard everything else, so that your muscle gain is the most effective.