Equipment for practicing arm strength
1 barbell
In order to increase muscle mass, barbell is the most basic and key exercise. Beginners who want to exercise their muscles should put barbell practice as the first step, because barbell practice has a small range of movements, so they need to stimulate muscles from different angles (up and down) and use different grip distances.
A relatively simple and safe exercise method is flat barbell bench press. First, lie flat on the bench press, with your feet touching the ground naturally, and then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench press. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press and slowly lower the barbell until the upper arm is parallel to the ground.
2 dumbbells
Dumbbell exercises need to control the balance and coordination ability of weight more than barbell exercises, with greater movements, which can fully stretch muscles.
Another advantage of dumbbell exercises is that they can be performed anytime and anywhere. Usually, you can practice in front of the mirror at home, correct your movements and enjoy the results of sports.
3 fitness ball
This soft and colorful ball is no longer a fitness product exclusively for women. Men can exercise strength and flexibility at the same time by using it, which can prevent the whole body from exerting strength during strength training, but it can be targeted at certain muscles and has a stronger purpose.
Fitness people might as well lie on the ball or lie prone on the ball to do various stretching exercises. If there is not much room at home, they can also sit on the ball instead of the chair. They can train the strength and flexibility of different parts to improve their balance ability that is gradually lost with age.
4 Reebok Board of Directors
This is a fitness lying board and arm strength multi-purpose machine, which can not only lift the fitness lying board, but also be used to practice arm strength. If the bodybuilder likes to practice arm strength on the dual-purpose machine, he can pull the bracelets of the two rubber belts at the top of the lying board with both hands. The greater your strength, the greater the contraction force of the rubber belt.
5 Holding belt
Wrist strength band can help you increase your grip strength and complete more repetitive movements, and can be used for the training of triceps brachii, biceps brachii and shoulders. The load-bearing grip belt can free your hands from the equipment. It can make you pay more attention to the muscles you are training.
Practice two novel push-ups of the arm.
1, static push-ups: put your hands on the ground, bend your elbow to 120 degrees to support your body, arch your whole body straight, and clamp your legs. Keep this posture until you can't hold on, take a break and then continue, and repeat this for more than ten times. In addition to supporting the ground with two palms, you can also use your fists and fingers. 2. Dynamic push-ups: This method should be combined with static push-ups. After each static push-up, insert slow-motion push-ups. The action standard to be achieved is that the nose tip and chest should touch the ground when diving. Like the above methods, this method has a miraculous effect. Stick to it for about a month, and your arm strength will be improved obviously.