Introduction: Almost everyone knows that it is necessary to exercise the large muscle groups as much as possible when training. First of all, the exercise of large muscle groups helps us to increase the strength of our whole body, and also contribute to the increase of body muscle mass. In terms of training benefits, it will be better, Guo, we take one day for leg training, and another day for arm training. Then the training effect of leg training will be better in all aspects, but arm muscles and shoulder muscles, as small muscle groups in the body, are also more important in daily training. Especially for the building of the whole body, it is necessary to know that the body is the main purpose of many people's contact with fitness, so they will not ignore the exercise of these two small muscle groups on a daily basis. How should small muscle groups be exercised? Doing isolation training is not necessarily a good choice, we should practice this way.
1. When exercising the target muscles of the biceps, you can practice it with the back muscles. curl movement. Let's take a look at the exercises for the back. Basically, there are two training modes: pulling and rowing. These two types of training movements require the use of the arms to move.
When the arm is approaching the body, the elbow will naturally bend, so most back exercises can exercise the biceps, which is why many people exercise the back, the biceps will have The obvious cause of soreness.
Since the biceps will be exercised when exercising the back, then we can put the training of the biceps after the back exercise day. For example, after the back exercise just finished, add some dumbbell alternating curls, hammer bends Lifts or dumbbell curls.
2, triceps and chest exercises
The more important arm muscles are the biceps and triceps, the biceps can be practiced with the back, then the triceps can be practiced with the chest.
Most of the chest training movements are upward pushing movements. During the process, the angle of the upper arm and forearm will gradually change from vertical to horizontal, which will stimulate the triceps. The more classic movements are the bench press movement and the push-up movement, both of which can adjust the distance between the hands so that the triceps are more involved.
When exercising the triceps, we can add several groups of simple training after the chest training day, such as narrow bench press training equipment, arm flexion and extension training, lock press training, narrow distance push-up training, etc. Both can further stimulate the triceps, thereby increasing our arm training.
2. When exercising the shoulder muscles, we can split and practice, what are the options?
1, split exercise The reason why
should be split and practiced is mainly because the deltoid muscle in and is mainly divided into anterior deltoid muscle, middle deltoid muscle, and rear deltoid muscle. If you want to exercise the front deltoid muscle, you should mainly use the bench press as the front flat move. Exercise the middle deltoid muscle, do more side-evaluation movements, do bilateral presses, exercise the rear deltoid muscle, and need to do some leaning over and bird movements.
The exercise of the front deltoid is similar to the chest movement. You can practice the rear deltoid together with the rowing movement of the back. You can practice together. The middle deltoid is more maverick, so we can practice it alone on the leg training day.
2, Action selection
Shoulder has high flexibility and poor shoulder stability, so try to use dumbbells and ropes as the main movements. Next, I will recommend some shoulder exercises with better training efficiency. More exercises can enhance our training benefits, exercise the front deltoid, understand the front dumbbell raise, exercise the middle number, understand dumbbell lateral raise , Exercise the rear deltoid and learn about the reverse bird movement of the machine.
Conclusion: As a fitness novice, when you first start exercising arm muscles and shoulder muscles, don't rush to practice these movements in isolation, you can practice them together with some large muscle groups. The main purpose of this is to lay a solid foundation for the large muscle groups first, and find the feeling of the small muscle groups exerting strength. If you want to do isolation training in the future, you will not be too blind.
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