How to practice the big arm muscles? Many girls like strong boys, especially muscular ones. Girls can't resist, so many boys try their best to practice muscles, but muscles can't be built at once. I'll tell you how to practice the big arm muscles.
How to practice the big arm muscles 1 The first action: push-ups.
Support your body with your hands, with your arms at 90 degrees to the ground and your legs straight back. Keep your body stable with your hands and two toes so that your head, body and legs are in a straight line. When exercising, the back and legs are straight, and the body remains flat and undulating. The arm part is bent to the outside of the body to lower the center of gravity when the body is basically parallel and tangent to the ground. With abdominal strength, hold this position for one second, then slowly return to its original state and repeat.
One group 15, generally 2-3 groups.
The second action: standing posture bending arm dumbbell
The initial movement should be natural and upright, lifting barbells or dumbbells with both hands, and lifting the forearms in the direction of the body.
One group 10 times, generally 2-3 groups.
The third action: sit dumbbell flexion and extension.
Look straight ahead, separate your legs so that the width is slightly wider than the shoulder distance, keep your back straight, hold the dumbbell from behind with both hands, keep the cervical vertebra upright during exercise, and lift the dumbbell by contracting the triceps brachii muscle group. Then slowly put down the dumbbell at the back of your body until it returns to its original position.
One group 10 times, generally 2-3 groups.
The fourth action: push-ups dumbbell bending
Hold the dumbbell with both hands and start with push-ups. To maintain this posture, bend your right hand and raise it to shoulder height. Then slowly lower your arm to the initial position, and then bend your left and right hands alternately. Action focus: don't use too much explosive force when exercising, which may cause strain and affect the training effect.
In groups of 30-60 seconds, each group should increase its weight.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
How to practice the big arm muscles? 2 1. The forearm holds the wrist and bends it.
Action description: the back of forearm is flat on the support plate, the wrist is drooping and the palm is forward. Contraction of forearm flexors, hand bending upward, until the "peak contraction" stops, slowly recover.
2. Prevent wrist bending
Action Description: Put the forearm flat on the tray, hold the barbell or dumbbell with both hands, and naturally droop. The forearm extensor contracts, the wrist bends to the limit, and it is slowly lowered to recover.
3, rope barbell rotation
Action Description: Stand upright, hold a log with both hands, tie a rope in the middle of the log, tie a weight plate under the rope, lift your arms horizontally forward, buckle your wrist until the weight plate rolls onto the log, and then extend your wrist reversely to make the weight plate return to its original position.
4. Bend your back grip wrist
Action description: naturally open your legs and hold the barbell behind your legs with both hands. Bend your wrist up to the limit, stop for a while, and slowly put it down to recover. Pay attention to the upper arm fixation, and don't rock back and forth.