We always have certain requirements for ourselves, and practice upper arm movements in the girls' gym, such as body fat and muscle problems. Many people like to practice arm muscles. In arm training, both men and women have the same movements. Let's take a look at the upper arm exercises in the girls' gym.
The action of training the upper arm in the girls' gym is 1 1, and lifting the dumbbell with one hand.
It is difficult for girls to exercise the strength of upper limbs under the condition of weak physical strength, so they can start from a simple one. For example, it is not particularly difficult to lift dumbbells with one hand in physical examination, but it takes a long time to be effective, so everyone should try to extend the time when doing this action.
In addition, when we hold the dumbbell with one hand, we should bend to one side as far as possible, pull the body back in the opposite direction, and let the body return to its original position. This is a round trip, and we should also specify the number of times, and then switch to the other side to exercise together.
2. Bend dumbbells
This exercise is the same as the last one, using dumbbells, and the exercise is not particularly difficult. First, find a flat stool, and then stand a step or two in front of it.
Next, bend the left knee, let our left back rest on a flat stool, keep our torso straight and don't hunch over. Also, remember that when the right knee is bent, the body may fall down until the left knee touches the ground completely.
And straighten your right knee and stand up straight with your right leg, and record it as completing an action. Wait until we finish this action about eight times before changing the other leg eight times. After each such training, we can count as a group.
Step 3 tilt up push-ups
This last action is very common, because we should all be exposed to push-ups in our daily life. In the process of doing push-ups, if you feel that your strength is not strong enough and your upper limb strength training is not enough, then you can use upward-leaning push-ups.
In fact, this action is no different from push-ups, except that when we do push-ups, we'd better find a stool and put our hands on it, that is, let our bodies tilt upward. This will be more difficult and effective for upper limb strength training, but the training needs to be less than 45 degrees.
The above training methods can help you realize your desire to improve upper limb strength. When you are familiar with these trainings, you will also find that your strength has increased.
Exercises of girls' upper arms in the gym 2 1, stretching and lifting.
Sit up straight, with your arms hanging naturally at your sides, holding a dumbbell in each hand and palms facing each other. Open your arms to your sides, lift them without bending until they are parallel to the ground, hold them for a second or two, and then slowly lower your arms.
Keep your arms straight, lift them at a 40-degree angle in front of your body until they are parallel to the ground, palms down, and then slowly put them down. Repeat this set of movements 15 ~ 20 times, and do two groups.
Step 2 move down
Sit on a chair or bench with your hands behind your back, your back straight, your legs straight forward, at a 90-degree angle to your back, and then put a ball under your feet.
When you move down, your hips should be as close to the bench as possible and your shoulder blades should be adducted.
3. Raise your arms against the wall
Stand up straight, with your back against a wall or other support, arms hanging at your sides, a dumbbell in each hand, palms inward.
Stick your head and back tightly on the support, slowly lift the dumbbell towards your shoulders, and turn your wrist so that your palm faces up. Note that the head, back and legs must be close to the bracket. If you don't do this, the exercise effect will be greatly reduced. Hold for a second or two, then put down the dumbbell and return to the starting position. Repeat this set of movements 15 ~ 20 times, and do two groups.
4. Dumbbells bend alternately
Method 1: Hold dumbbells with both hands on the side, palms facing each other, elbows leaning towards the side with the elbow joint as the fulcrum, bend upward while the forearm is externally rotated, palms facing up, lift to the highest point to tighten the biceps brachii, then stop controlling and return to the initial state, and repeat the above actions.
Method 2: Hold a dumbbell in each hand; Bend the dumbbell upward to the peak state with the palm forward, tighten the biceps brachii, stop for a while and then control it to return to the initial state, and repeat the above actions.
Arm exercise instructions
Like all other parts, you need to start with an action that can carry a lot of weight! Of course, you have to warm up before this routine is light! Of course, such movements are usually compound multi-joint movements, just like squats on leg exercise days-in fact, you have no choice but to do heavy-duty movements on arm exercise days.
When you bear enough weight, many elbows will automatically go beyond the front of your body, which will let the deltoid muscle help you bear the weight. In fact, the elbow moves forward during exercise to give the two heads a rest point, and there is no way to enjoy a strong sense of tension at the high point of action. So lock your elbow, it won't happen!
The action of training the upper arm in the girls' gym 3 1, raise the arm.
This action does not require everyone to raise their arms at the same time, but to raise one arm first. For example, if we lift the right arm first, then we should bend the right arm backward until the right arm can touch the left scapula.
You can lift your left arm at this time. Next, press the joints of the right arm with the left arm, pay attention to the joints of the elbow and keep a fixed posture for about ten seconds. When changing arms, you need to change your left hand to do the action of your right arm, so you can repeat it 20 times a day as a group and do 3 groups.
2. Draw a circle with your arm
This action requires everyone to stand upright first, then open their legs, the distance between their feet is shoulder width, and the arms on both sides of their bodies are straight, especially open and straight. At this point, our arms are palms outward.
Next, turn your arms forward, then turn them forward 30 times and then turn them back 30 times. This action can help you get rid of the excess fat on your arm quickly, and it can also make the lines of your arm softer. The action needs to be repeated three times, that is, turn forward 90 times and turn back 90 times.
3. Cross your hands.
This action is actually very simple. First, we should keep our bodies upright, and then open our feet. The distance between our feet is about as wide as our shoulders.
At this point, your hands are straight forward, your head is facing the front of your body, and then your hands are crossed, up and down. During exercise, you should pay attention to the fact that your arms can't droop. Basically, you can do a group of 20 times a day, and doing three groups is enough, and the effect will be good.