Adjustment action of upper arm anterior muscle

Feet shoulder-width apart, hold dumbbells with both hands, palms forward. The upper arm is fixed and the lower arm is raised. At this time, the attention is focused on the biceps brachii on the front side of the upper arm, and the muscles contract. Hands can be raised together or alternately.

Muscle adjustment of posterior side of upper arm

Action 1: Stand with your feet apart, hold dumbbells in both hands and hold them high above your head. Then, the forearm droops backwards and the upper arm stays close to your ear. Slowly extend the elbow until the arm is completely straight, and pay attention to the tightening of the triceps brachii. Move slowly and don't shake your body.

Action 2: separate your legs into lunges, hold the dumbbell with one hand and raise the other hand on your knees. Hold the dumbbell hand close to your body and lift it back as far as possible. The forearm droops naturally, slowly contracting the triceps brachii, and straightening the forearm backwards. Pay attention to the feeling of muscle contraction, pause for a second after being completely straightened, and then slowly let the forearm droop to the starting position.

Shoulder muscle adjustment

Action 1: Stand with your feet apart, hold the dumbbell with both hands, palms facing each other, elbows slightly bent, and the dumbbell is far away from your body. Use the elbow joint to drive the arm to rise to shoulder height on both sides, be careful not to shrug and experience the contraction of the deltoid muscle of the shoulder.

Action 2: Stand with your feet naturally apart, hold the dumbbell with both hands and put it straight forward on your chest. Bend the elbow of one arm so that the dumbbell falls to the inside of the elbow of the other arm. Alternate hands.

Special reminder:

1, the above actions are 20 times as a group, and only by doing 3 groups each time can the exercise effect be achieved.