The major muscle groups in the body, the arms are definitely the most popular part, and they are also the most not to be missed in the training group. Only strong arms can demonstrate the strength and might of men. Although we often use the muscle groups of the arms in our lives, we can feel the muscles on the arms more or less, it is not that easy to create an arm with good lines and full muscles.
First of all, we need to pay attention to the following details to ensure the quality of training.
1. Standard training movements
Correct movements are the prerequisite for ensuring the quality of training. Otherwise, not only will the training purpose not be achieved, but it may also cause sports damage.
2. High weight
Weight should not be too light. Too light will not have any irritation to the muscles, and it will be difficult for muscles to grow. Find the weight that suits you, and you can even weigh it more than 8 times.
3. Multiple movements
movements can be combined with more than 0 movements to stimulate the muscle groups in all aspects, so as not to be too strong or weak in a certain part of the muscles, affecting the overall beauty of the arms.
4. Multiple groups
The number of groups 0 is too small, and the muscles are not feeling well, and the purpose of muscle building cannot be achieved at all. Each movement has at least 5 sets. For movements that feel good about the muscle, it can even be increased to 10 sets, so that the muscles feel sore, swell, full, dilated, and congested. The muscles become significantly larger during training.
5.Long displacement
When doing any movement, try to lengthen the movement trajectory, fully stretch the muscles, and stimulate the muscles more.
6. Slow speed
Slow speed appropriately, fully feel the muscle force, and the movement is too fast to generate inertia, which will cause other muscle groups to participate and affect the target muscle group to exert force.
Many people will train their arms biceps and triceps separately, but I think putting them together can improve the training state and stimulation intensity. Next, we recommend a few simple arm training movements.
Action 1, press the rope down
Adjust the height of the rope on gantry to the highest, hold the rope grip with both hands, lean forward slightly, knees slightly bent, and feet naturally stand. The shoulders are stable and the elbows are clamped. The forearm is drawn down with the elbow joint as the fulcrum. Press the rope down to the front of the thigh. Pause at the lowest point for 1 to 2 seconds. Only move the forearm and put the rope back until the wrist reaches the height of the elbow, and press down again while resisting the resistance of the rope.
Action 2, sit posture dumbbell curl
hold a dumbbell in each hand, sit on a fitness stool, your arms sag naturally, your elbows close to your body, turn your palms toward your torso, keep your upper arms stable, curl your dumbbells with both hands, twist your wrists higher than your thighs and turn your palms up at the end of the action, continue to move until the muscles completely contract, do peak contraction , and slowly put the dumbbell back to the starting position.
Action 3, parallel bar arm flexion and extension
Support both hands on both sides of the body, when finished, tilt forward, knee flexion and calves overlap at the ankle joints of both feet, the forearm does not move, the big arm moves, slowly descends to the lowest position of the body, perform peak contraction, and slowly restore to the starting position.
Action 4, Rope Reverse Curl
Back grip straight rod attached to the low pulley (palm downward), shoulder-width as shoulder-width, close to the torso, keep the upper arm fixed, contract the biceps, only move the forearm until the biceps completely contract, the rod reaches the height of the shoulder, squeeze the biceps, do peak contraction, and slowly put the straight rod back to its starting position.
Action 5, rope curl
is holding the straight rod attached to the low pulley (palm of the palm facing up), shoulder-width as shoulder-width, close to the torso, keep the upper arm fixed, contract the biceps, and only move the forearm until the biceps completely contract, the rod reaches the height of the shoulder, squeeze the biceps, do peak contraction, and slowly put the straight rod back to its starting position.
Action 6, the back of the rope neck flexed and extended
Adjust the pulley to the bottom position, hold both ends of the rope with both hands, and hold the palms opposite each other. Hold the hand high above the head, and close the upper arm to both sides of the head. While keeping the upper arm still, pull the rope upwards and contract the triceps at the peak.
Action 7, Single-arm dumbbell curl
Grasp the dumbbell with one hand, put the upper arm on the fitness chair, slowly lower the dumbbell until the upper arm is stretched, and the biceps are fully stretched, use the biceps curl weight until the biceps completely contract, and the dumbbell is at the height of the shoulders, and the peak contraction is performed.
