With the onset of summer, we are gradually paying attention to the thickness of our arms. Recently, i re-watched fast and furious 1 and became crazy obsessed with the main man in it - boulder johnson, especially his strong arms, which are loved by me, a fitness fanatic! So, for the training of arms, i have summed up some of my own personal experience and would like to share it with you. Today we will start our article with arm training!
Reading this article you will get.
1. Why arm training?
2. Training tips for the main arm muscles.
3. How to build strong arms efficiently?
1、why arm training?
1、appearance
A thick arm is believed to be the goal pursued by many fitness friends. In summer, clothes cover up our abs and back muscles. That's when toned arms are the best sign of our trainers!
We also notice that some of the leaner men always look very big in the cuffs of their short sleeves when they wear clothes that don't hold up. The whole person also looks a little weak and lacking in manliness. When our arms are more muscular, the cuffs are always very full and enviable. Such an appearance is very popular with women. Thick arms give women a sense of security and stir up their desire to be protected. So, men with thick arms are a plus for our appearance!
2、fitness effect
Abs, pectoral muscles and back muscles are the ones that people focus more on training, so they neglect our arms. The guys think that they need to use their arms when training, so they don't need to train their arms separately. This is not true. For example, if we want to have perfect pectoral muscles, we will do a bench press. At this point, our triceps are involved. If our arm muscles are not developed enough, we may not be able to push hard enough to break through the bottleneck. Likewise, when our arms can't handle the weight of the exercise, our body will unconsciously look for other parts of the body to borrow strength, which puts us at a high risk of injury.
If we want to train our pecs and back muscles quickly, we need to break the weight one at a time. If, when training, the arm strength is very weak, it may be more difficult to get results quickly. In this way, underdeveloped arm muscles can make our workout much less effective.
Some newbie partners, when they don't know where to train first, can choose the shoulders and arms to build a good foundation for the training afterwards.
Ii. Training techniques for the main arm muscles
The muscle groups of the arms are mainly biceps and triceps. If you want your arms to become full, the exercise for these two muscles cannot be missing. Here is a look at what skills you should master in training.
Biceps training techniques.
1, we are all familiar with, biceps is a small muscle group, want to enhance its degree of stimulation, in training, we have to choose single joint movements, targeted exercises, so the choice of weight to be appropriate, otherwise it will increase the pressure of sports joints and tendons, long time exercise, will bring you physical injury, so do not use large weights in training, it is recommended that the weight range between 8rm-10rm .
2, we often have chest, shrugging, large arm movement and shaking arm in the exercise, this will cause the scapula to become unstable, there will be compensatory force ground situation, reduce the stimulation of the biceps, affect the exercise effect, the correct practice is to always keep the scapula backward contraction and sinking in the training.
3, some friends often ignore the peak contraction link, miss the opportunity to maximize the stimulation of the biceps, so that the exercise effect of the biceps discount, when the double elbow bending to a certain limit, squeeze and contraction of the biceps, thus increasing its degree of stimulation, training efficiency will also be improved with.
Triceps training tips.
1, when both elbows are fully bent, make your wrists do a snap back with the palms of your hands facing the ceiling, this will cause a strong sense of contraction on the inside of the triceps, while clamping your elbows to your body.
2、stabilise your body and do not appear to be swaying so as to avoid borrowing.
3、during the training, go and perceive the force of the triceps so that you can be well placed to find the force point in the next training session.
Three, how to efficiently build up thick arms?
1. Diet
People should never think that building muscle is just eating random carbohydrates. In the muscle building period, eating too much carbohydrate will also cause obesity and make the muscle line imperfect. In the muscle building period, eat more vitamins and high quality protein. Only when there is enough protein will the body produce muscle. Any muscle building without protein is a hooligan! Chicken, duck, fish, eggs and milk are all good proteins.
2, targeted training
Today i share 4 movements to you, the training techniques mentioned above, you should also fully use up oh!
Action one: Barbell narrow distance bench press
1, the body lying posture, feet apart than shoulder width, back tightly pressed on the bench.
2, arms bent at the elbows, hands narrow grip barbell, maintain the stability of the arms.
3、contract the triceps and pectoral muscles during the movement so that the arms lift the barbell upwards.
4, at the highest point, contract at the top for 1 second, then slowly lower the barbell back down against the torso.
Training part: Triceps
Training intensity: One set of fifteen or so, rest after three to four sets, can be adjusted according to your own strength.
Movement 2: Double bar arm flexion (biceps)
1. With your arms straight, support your body on the double bar and cross your feet underneath.
2. Lean your body slightly forward and contract your biceps to land your body downwards as you move.
3, point your elbows back and when you reach the bottom, hold the movement for 1 second, then slowly lift your body back up to the starting point.
Training part: Biceps
Training intensity: One set of twenty or so, rest after three to four sets, can be adjusted according to your own training intensity.
Movement 3: Backhand rope press
1、stand with your feet at an appropriate distance apart.
2、hold the straight bar of the rope with both hands backwards, while bending your arms at the elbows to keep your body stable.
3、the triceps muscles fire during the movement so that the elbows press down on the rope close to the sides of the body.
4, keep upper arms still, hold at the very bottom for 1 second, then slowly lower the weight.
5, return to original position and repeat.
Training part: Triceps
Training intensity: About twenty per set, rest after three to four sets, can be adjusted according to your own strength.
Movement 4: Dumbbell flexor back extension (triceps)
1. Stand with your feet shoulder-width apart and keep your body stable.
2, hold the dumbbells with your arms straight overhead, keeping your back taut as you move.
3, triceps fire so that the forearms land the kettlebell backwards with the elbows as the axis.
4, hold the movement at the lowest point for 1 second, then slowly raise the dumbbell back up to the starting point and repeat the movement.
Training part: Triceps
Training intensity: About twenty per set, rest after three to four sets, can be adjusted according to your own training intensity.
With a reasonable diet, go for training and stick to it for three months, you will definitely see the results you want! The training tips mentioned in this article are also intended to be used in your training.