Summary of muscle exercises in various parts of the arm
a person's arm is mainly composed of the forearm and biceps brachii, triceps brachii and deltoid. How should these four muscles be exercised? Here's how to exercise the muscles of all parts of your arm.
load inside out.
Exercise the pronator and supinator muscles in the forearm muscle group, and use the exercise method of weight-bearing rotation.
Lift the forearm parallel to the boom, and then bend it to an angle of 90 degrees. At this time, it is divided into two groups: internal rotation (palm up) and external rotation (palm down). Rotate the forearm slowly and controlled.
holding the roll weight.
The positive grip roll weight can fully and thoroughly act on the forearm muscle group, strengthen the cooperative work ability of the forearm muscle group, and improve the muscle quality, muscle separation and muscle line of the forearm muscle group.
1. Bend your elbows slightly, lift your arms forward, straighten your shoulders left and right, and hold both sides of the heavy handle with your palms down.
2. Keep your arms flat, turn the straight handle clockwise (or counterclockwise) at an alternating and uniform speed, and roll up the load. When the weight reaches the top, turn the straight handle alternately with both wrists, and slowly put the load back to the bottom.
3. Roll the load continuously until it is weak. Practice repeatedly in multiple groups.
reverse grip pull up.
Pull up is mainly used to exercise latissimus dorsi, but if you use a narrow counter grip pull up, you can exercise biceps brachii at the same time.
1. Reverse grip the horizontal bar (palm facing the body), and the distance between hands should be comfortable, slightly narrower than the width of shoulders. Hang your body on the horizontal bar, straighten your arms, and hook your feet behind you.
2. : bend your elbow slowly and pull your body up until your chin is higher than the horizontal bar; Pause a little, then slowly lower your body until your arms are straightened again; Repeat the above action.
one arm dumbbell squat and bend lift.
Also known as dumbbell concentrated bending, it is a common posture for exercising biceps brachii, brachial muscle and brachial flexor muscle.
1. Squat on the ground or sit on the bench, hold the dumbbell in one hand, let the elbow of the upper arm stick to the inner side of the thigh on the same side, and let the forearm hang down and relax. The fingers of the other hand press inward on the other thigh, and the hand bends slightly.
2. Contract the biceps of the arm holding the bell, bend the forearm upward, fully contract the biceps for 1-2 seconds when it reaches the highest possible point, and then extend the elbow joint to let the dumbbell slowly fall to the starting position. After practicing one side, change to the other side. Practice it again and again.
narrow push ups.
Push up is one of the main ways to exercise the arm muscles. It mainly exercises the triceps brachii. It also exercises the inner side of the pectoralis major and the anterior bundle of the deltoid. The use of narrow distance movements can effectively exercise the triceps brachii.
The action is similar to ordinary push ups, but the distance between the two hands is narrower than the shoulder. When the two arms bend their elbows, the two upper arms are close to the side of the body.
supine barbell arm flexion and extension.
Supine barbell arm flexion and extension is the most basic action for exercising triceps brachii. It is an important action throughout all stages of practicing triceps brachii. It is also one of the most effective actions. It also exercises pectoralis major, serratus anterior and latissimus dorsi.
1. Lie flat on the bench, hold the crank barbell with both hands narrow, and keep both arms straight, shoulder wide and perpendicular to the body.
2. Inhale at the beginning of the action. At this time, the upper arm does not move, bend the elbow joint, and make the forearm fall slowly above the head. When it is two centimeters away from the forehead, use the strength of the triceps brachii to straighten the forearm and exhale at the same time. When the arm is perpendicular to the body again, pause for one second and fall again. Practice it again and again.
straight arm front flat lift.
Straight arm front flat lift is the basic action to exercise deltoid toe.
1. Stand naturally, or stand close to a 45 degree oblique climb. Hold the barbell or dumbbell in front of your legs, and the holding distance is the same width as your shoulder.
2. Lift the barbell (or dumbbell) forward and upward (bend your elbow slightly) until it is higher than the parallel height of your line of sight. Then, slowly put down the restore.
dumbbell shoulder push.
Dumbbell shoulder push has an effect on the anterior and middle bundles of deltoid muscle. At the same time, it can well increase the shoulder circumference. Large weight can make the shoulder strength and circumference increase rapidly.
1. Sit on the bench, open your feet naturally, stabilize your body with your legs, close your abdomen and chest, hold the bell on both sides of your head with both hands, hold the position in the middle of the dumbbell with both hands, lift it from both sides of your body, keep the included angle between the big arm and the small arm at 90 degrees, and the palm faces straight ahead.
2. Inhale deeply and push the dumbbells from both sides of the body, with the fist eyes opposite and directly above the head, but don't touch the dumbbells with each other. Inhale when falling and practice repeatedly.
barbell neck back push.
Barbell back neck push is a comprehensive muscle exercise. The muscles involved include shoulder and back, and the exercise of shoulder muscles almost involves the front, middle and rear bundles. Because the barbell's center of gravity falls on the shoulder muscles, everyone may feel different, but generally speaking, it is mainly aimed at the middle and rear bundle deltoid muscles, especially the rear bundle consciously.
1. Try to use the sitting position, close to the seat, put the bell in both hands on the back of the neck and shoulders, and keep the upper body in the posture of chest straightening, abdomen tightening and waist tightening.
2. Inhale, hold the bell and push it up until the two arms above the back of the head are completely straightened, stop for 2 ~ 3 seconds, and then slowly put it down to restore.
3. Pay attention to lowering the load as far as possible before starting to repeat.