Strong arm muscles are a must for sexy physique and a key part of the strength of the entire upper limb. Strong arms are critical for back, shoulder and chest training. Today I will tell you some tips to teach you how to bomb your arm. .
First, the overall stimulation of the arm
For the arm muscles, the two most important parts are the biceps and triceps. Of course, except for these two parts, most of the health friends have forgotten a part - " Bist 肱 ", which is located in 肱二和肱Between the three, although it does not directly determine the entire arm circumference, but determines the important part of the arm line sense.
In daily training, the training movements should be as comprehensive as possible, and the hammered dumbbell curls that are often overlooked can also be added to the training content.
In addition, the triceps greatly determines the circumference of the arm. Generally, the third can be arranged after the chest muscle training, but if the arm is weak, it is recommended to train the third and the second.
Second, adjust the speed of action
The most important point of arm training is the speed of movement. Especially when doing biceps training, the speed of falling off the dumbbell or barbell should not be too fast, because the " central contraction " and "centrifugal contraction" of the muscles are good for the muscles. stimulate.
Third, pay attention to basic training
There are many instruments and movements for arm training, but the most basic dumbbells and barbells are curled, the arms are curled; the triceps's narrow barbell bench press, arm flexion and extension, etc. are excellent arm training exercises.
The more often the more basic the actions and content, the higher the benefits are.
Fourth, the combination of large weight, light weight
The arm is the muscle that is often exercised every day, so the endurance will be better. In the daily arm training, the arm should be fully trained, and the weight training should be done first, then the weight will be closed.
Fifth, training forearm
The most easily overlooked part of arm training is the forearm. Although the forearm does not require a lot of effort, the arm training often feels that the forearm is fatigued first, and even has affected other parts of the training, such as pull-ups and deadlifts. You should consider strengthening your forearm. Generally, you only need to finish the training after the second and third training.
Next, share the street fitness freehand arm exercises, using these 6 actions. These 6 actions are relatively simple, and some actions are difficult. Please choose according to your own practice level, as follows:
Arm biceps
Action 1: Self-weight curl 4-6 sets * maximum number, the weight of the curl should adjust the tilt angle of the body.
Action 2: Self-weight reverse bending 4-6 sets * maximum number of times, please adjust the tilt angle of the body.
Action 3: Overhanging 4-6 groups* maximum number of times, this action is difficult, please choose according to your own practice level.
Arm triceps
Action 4: Self-weight arm flexion and extension 4-6 groups * Maximum number of times, the distance between hands is less than the shoulder, the waist and abdomen are tightened during the exercise, and the tilt angle of the body is adjusted to control the weight and weight.
Action 5: Parallel bar arm flexion and extension 4-6 groups * Maximum number of times, requires narrow grip distance parallel bars, hands are clamped on both sides of the body during the movement, do not stretch when laying down, keep the two arms parallel, so that the arm completes the action behind the body .
Action 6: The maximum number of times the horizontal arm flexes and extends 4-6 sets* is also a difficult operation, because not only the force is required during the training, but also the front and rear balance of the body needs to be controlled. Please choose according to your own practice level.
When practicing with these 6 exercises, it is better to slow down, do less, and also feel the strength of the arm and the head of the arm. This is related to whether you can pull out the key of the Kirin arm.
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