Excuse me, can the fat man go to the gym every day to do arm dumbbell exercises to make the arm muscles bigger?

Strong arm source: seeking medical advice network seeking medical advice network recommending reading whether the arm is strong is the most concerned thing for every fitness man. Your arm is the part where you "show" the most. But some people's arm muscles are not long, and the effect of bodybuilders' "giant arm training" is not good. So, how to get out of the predicament? Usually everyone has weak muscles, and the innervation ability of these parts is often the worst. No matter how you practice in training, you don't seem to feel anything, which is the biggest bottleneck of your arm progress. In other words, the first rule is how to improve the nerve control ability of the arm, which is much more important for people with slow arm growth than increasing the number, frequency and weight of groups. I once met a male classmate in the gym. He is 22 years old and has entered the gym for the first time. I was stunned by his arm of more than 40 centimeters. His arms are not only stout, but also muscular and enviable, but the muscles in other parts are no different from ordinary people. Upon inquiry, I learned that he only does arm exercises at home and does it every day. I joked, "It seems that only when he walks with his hands every day can he achieve this effect." In fact, increasing the frequency of arm training does not easily lead to excessive fatigue. I advocate training my arms twice a week, so that the training results will not be exhausted in one week. Sometimes you can only practice your arms for a week. After this shock, when you return to normal training, you will find that your arm has changed. In addition, if diet and sleep are not guaranteed, everything said before will become empty talk. Because the exercise in the gym is the so-called "destruction process", muscle growth can not be separated from the "recovery process" of diet and sleep. In a word, nerve control is the most important part of arm training. Success or not, "the key is to find the right feeling." Of course, paying too much attention to the arm will affect the training of other parts, so you need to adjust your training plan reasonably, taking into account the relationship between the whole and the part. 10 the best arm training action is always one of the most effective actions, whether after chest training or on a separate arm training day. When doing this action, stand a little farther away from the presser to ensure that the muscles are more stressed at the full extension point. The upper body leans forward slightly, and the knees bend slightly to maintain balance and do the whole movement. Many beginners don't like this action because it is awkward to do at first. But this is indeed an action that must be done. When practicing, the elbow tip is up, the dumbbell weight should not be too large, and the whole movement should be done. The bending and stretching of prone arm is a good ending action. When doing this, I raised my elbow higher and bent down more, and experienced the extension and contraction of the triceps brachii with light weight. The angle between the grip distance of supine narrow push and elbow is the key point of narrow push The narrower the grip distance, the greater the stress on the triceps brachii at the same elbow angle, but the greater the pressure on the wrist, so don't hold it too narrow. I usually hold my chest slightly when doing this action (as opposed to pushing my chest), which makes the triceps brachii have to work harder. Bend over and lift the dumbbell bend over and lift the dumbbell bend over and lift the dumbbell bend over and lift the dumbbell bend over and lift the dumbbell bend your knees with one hand on the same side and the other without any support. Pay attention to keeping the upper arm still and experience the feeling of full contraction of biceps brachii. In our training arrangement, this is an action that both plan A and plan B have. The difference is that scheme A is the first action of biceps brachii, while scheme B is the end action, and the weight of scheme A is also larger than that of scheme B. The supine arm flexion and extension can be done with barbells or dumbbells (one arm or two arms). Supine arm flexion and extension is a good "block-adding exercise", don't let this action go. Lower the barbell until it touches the forehead, then quickly contract the triceps brachii and lift the barbell. In this process, we should consciously control the strength of triceps brachii and use imagination, but the imaginary muscle movement is not barbell, but basketball. This will make the weight "lighter" and complete the action more effectively. Barbell bending Barbell bending is a basic exercise muscle block because it can use heavier weight. When doing this exercise, I used a medium grip, with my knees slightly bent and my upper arms sandwiched by my sides and slightly forward. Be careful, in any case, don't move your upper arm backwards to borrow power, which will greatly weaken the exercise effect of biceps brachii. I use dumbbells in Scheme A and barbells in Scheme B. The biggest function of this action is to make biceps brachii long and full. Especially suitable for friends with "broken biceps brachii". This exercise can be done by sitting or kneeling on a chair, with the whole upper arm fixed on the back of the chair or just with the elbow tip close to the back of the chair. It seems that this is Arnold's most displayed action. Because the trunk is fixed, it is difficult to borrow, and the arm is doing work at a special angle, so the biceps brachii is more likely to get pain. Leaning on the stool, fixing the dumbbell with two arms perpendicular to the ground, doing the whole movement as far as possible at the beginning of the movement, and bending upwards when it is not completely put down for the last two times, that is, doing two half-way movements, which will better stimulate the muscles. Hammer bending mainly exercises the brachial muscle (the "partner" of the biceps brachii), which helps to increase the biceps brachii and make the upper arm more "three-dimensional". Keep standing, do a hammer lift with the dumbbell in your hand, and do the whole movement to keep your arms tense. Five tips for peak contraction in arm training You can use the "peak contraction" technique. Often when the elbow joint is fully extended, the muscles are relaxed. This can neither fully mobilize the muscles, nor give the related nerves enough pressure and muscle contraction experience to promote their progress. We can solve this problem by adjusting the body angle or consciously tightening the muscles at the end of the action. For example, standing barbell bending can make the trunk lean back slightly to keep the tension and strength of biceps brachii. Or stand back slightly when pressing the triceps brachii to keep a certain pressure when the triceps brachii is completely contracted, and at the same time consciously tighten the triceps brachii to give it more pressure. I don't agree with the practice of incomplete contraction in arm training. The purpose of this method is to use the technique of "continuous tension" to give enough pressure to the arm muscles, but it is only better for those who are born with strong arms (strong nerve control ability). The main purpose of people with poor arms at first is to experience the full contraction and extension of muscles and generate memories in order to expect better muscle control. Incomplete contraction will only make the muscles lose their senses, and the latter will be numb faster. Priority training rules "Priority training rules" can also be applied to arm training. Put arm training at the most vigorous time. At this time, the nerve has the strongest ability to dominate the muscles, and the exercised muscles can withstand greater stimulation intensity and training volume. During this "feel good" training period, we must seriously experience muscle contraction, and then get better innervation. Changing the sequence of actions is also helpful. People who practice their arms well don't feel much difference between the first movement and the last few movements, while others often feel nothing after practicing the first movement. Occasionally doing this action at the beginning of training will make a big difference. However, after the original sequence is restored in the future training class, the established neural connection will not completely fail. In other words, after several changes, you will find that if you do the same actions in the same order, your nerve's ability to control muscles will really improve, that is, muscles will grow. There are two different attitudes towards increasing training frequency. One is that training once a week is enough, because too much training will make the muscles of the arm too tired, which is not conducive to growth. The second is to train twice or more times a week, because the arm belongs to a small muscle group, which can recover quickly and can be practiced for more than a week. I support the latter from the perspective of increasing arm muscles. Differentiated training arm training plan If your arm doesn't have the talent gene for rapid growth, you must "add some materials" in training to ensure that your arm doesn't fall behind. It is recommended to practice your arms twice a week, and each training plan is different. (Article source: "Health and Beauty")