Many bodybuilders have long mistakenly believed that there is no need to strengthen their arms alone, and there is no need to set aside a training day to strengthen their arms no matter where they practice. In fact, this kind of cognition is the most wrong cognition in fitness training. Of course, I don't deny that the arm can be strengthened when training other parts, but that kind of participatory training is not particularly ideal for improving the arm strength, which is far behind the demand for arm strength in the training progress. Although you can practice your back, chest and shoulders, these exercises are very slow to improve your arm strength, so you must have a separate training day for joint training of biceps and triceps. In this way, the strength of the arm will be rapidly improved to ensure that the arm strength can keep up with the training needs.
If your arm has no strength, it won't have any good effect when training in other parts, because you can't control those heavy training movements stably. First, when using heavy load training, your arm should have enough strength to support the equipment to ensure the stable control of the equipment. This is the rule to avoid accidents in training. In general, you will accidentally loosen the equipment in fitness training, mostly because your arm strength is weak, so you can't control the equipment stably, and you don't have any training in the last few groups. It can be seen that arm strength is heavy for our trainers, so we should attach importance to arm strength training from the beginning and give our arms a separate strengthening day.
Here is a set of intensive arm training for everyone. This set of movements can effectively strengthen the biceps brachii and triceps brachii of the arm, improve the strength of the arm and exercise a magnificent and powerful arm.
This arm training plan still arranges the head arm 3 and the head arm 2 on the same training day, but it is not done by the super group. The action of the head arm 3 is arranged in the front and the action of the head arm 2 is arranged in the back. This kind of training plan pays more attention to the form of movements, completely controls every movement, keeps it as slow as possible, makes the movements move all the way and contract completely, and the selection of movements is also very targeted, so that the target muscles can get more full congestion effect. It is important to choose the right weight and your own weight to complete each movement.
During training, each movement should be done in 4 groups, and each group should rest for 90 seconds after finishing, so that the arm strength can recover a little before continuing the next group of training, so as to avoid the arm from rapidly entering the exhausted state.
Triceps brachii training:
Action 1, press the triceps brachii with a fixed instrument, and the weight used will gradually increase. You can increase the weight of each group or two groups once, and each group can do 12-8 times, and choose the appropriate weight to finish. If there is no such instrument, you can do double-arm flexion and extension replacement.
Action 2: Press the triceps brachii with rope and straight bar to ensure the form of action, the minimum pressing time and the degree of righting, and the weight used will gradually increase. You can increase the weight of each group or two groups once, and each group can do 12-8 times, and choose the appropriate weight to complete.
Action 3: Do the triceps brachii flexion and extension with dumbbells, and pay attention to the posture and motion range of the body. From one side, the weight used will gradually increase. You can increase the weight of each group or two groups once, and each group (each side) can do 12-8 times, and choose the appropriate weight to finish.
Action 4: Do the neck flexion and extension of triceps brachii with dumbbells, pay attention to the decline of the action and try to contract completely. The used weight is gradually increased, and each group or two groups can increase the used weight once, and each group can do 12-8 times, and choose the appropriate weight to complete.
Biceps brachii training
Action 5, bend with a barbell, so that the whole action can better stimulate the biceps brachii. It is important to choose the right weight and try to keep your body from shaking. The weight used is gradually increased, and each group or two groups can increase the weight used once, and each group can do 12-8 times.
Action 6, the body relies on the inclined fitness chair and makes concentrated bending with dumbbells. Choose an appropriate tilt angle for the fitness chair, which is not suitable for being too heavy. When doing the action, the arm is kept perpendicular to the ground, and the weight used gradually increases. The weight used can be increased once in each group or two groups, and each group can do 12-8 times.
Action 7, use the rope and handle of the gantry to do concentrated bending. This action is also done from one side. It is not suitable to choose too heavy weight to complete and move all the way, so that the target muscle-quadriceps brachii can be better contracted. The weight used is gradually increased. Each group or two groups can increase the weight used once, and each group can do 12- 10 times.
Action 8: Make concentrated bending by using the fixed instrument inclined plate/priest chair. The action is also done from one side, and it is also concentrated bending. Better, more isolated, more concentrated, let the biceps exert their strength, choose the right weight to move all the way, and gradually increase the weight used. The weight used can be increased once in each group or two groups, and each group (each side) can do 12-65438+.