Six most effective actions to exercise arm muscles
if you want to exercise your arm muscles, many fitness actions have good effects. Let's take a look at the six most effective actions to exercise your arm muscles!
parallel bars training
First let yourself support your hands on the parallel bars, then keep your back straight and tighten your shoulder blades. Then let your body down, let your arms bend, and let the muscles of your three heads feel enough contraction exercise.
In training, we can tilt our body forward slightly without too upright training. In training, we should pay attention to the range of exercise, maximize the range of going down, and maximize the stretching distance of the muscles of the three heads.
concentrated bending training of arm
Squat or sit on a flat training chair. The preparatory action is to hold the dumbbell in one hand and put the elbow on the side of the leg for fixation. When we exert force, we use the contraction of biceps brachii to drive the forearm to lift the dumbbell and approach the chest. When we reach the limit position, we pause for a while for peak contraction; Then lower your arm slowly at a slower speed than the force process. Both arms should be, and we can also strengthen the weaker side.
bend and stretch
Arm flexion and extension is the most important action to exercise the three heads. Arm flexion and extension from different angles can stimulate the three different heads and make the training more comprehensive. Then this action first needs a pair of appropriate dumbbells, hold them in your hand, bend down and squat slightly, so that your back is almost parallel to the ground. Then keep the big arm in the same state as the back plane, repeatedly retract the three heads, lift the small arm up, and do more when lowering the dumbbell.
narrow push ups
Support on the floor, put your palms as close as possible, and form a diamond like diamond with your thumb and index finger. When doing "Diamond push ups", bend your arms, slowly sink your body, and then quickly return to the starting position. When doing this improved version of push ups, keep your elbows as close as possible to ensure that you exercise your triceps, not your chest muscles. To reduce resistance (reduce difficulty), you can put your knees on the floor or raise the height of the handle.
sitting dumbbell one arm flexion and extension training
Sit with your legs slightly wider than your shoulders, keep your back straight, hold the dumbbell with your hands back to keep your cervical spine upright, and lift the dumbbell over your head with the strength of the triceps brachii. Slowly lower the dumbbell behind your body and finally return to the starting position on your head.
Grasp the handle or horizontal bar with both hands to relax the parts below the waist and back, fully extend the latissimus dorsi, and bend and lift the two lower legs. Inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull up, and stop at the highest point for 2-3 seconds. Then exhale and control the contraction force of latissimus dorsi muscle to make the body slowly fall and restore. Repeat the exercise.