The muscles of the arms are actually the same as those of our legs. They all have an impact on a person's appearance. Many people care about the muscle lines of the arms. If the lines are not good-looking, it will indeed affect the appearance. Then let’s take you through some classic movements for arm muscle training, so that you can better train yourself!
1. Barbell Narrow Bench Press
Barbell narrow bench press requires everyone to do 12 to 15 times, but the first group is a warm-up exercise. And in the process of doing it, everyone should divide it into four groups, and you can rest for a minute between each group. If you repeat it 12 to 15 times during exercise, you still have to remember to prevent the joints from locking during training. In this case, the situation will be more serious. For example, if the arm is not fully straightened, it will increase Our weight will put too much stress on the joints, and this will also greatly affect the exercise effect. Only joint flexion can put pressure on our triceps brachii, and we must also do formal combinations after warming up. Practicing a few more times can also allow blood to flow to the triceps brachii, and the exercise effect will be more significant.
2. Supine barre arm flexion and extension
This action can use the curved bar to effectively exercise our triceps brachii, and in most cases, the pressure on our wrists should be transferred to the triceps brachii during the exercise, because we may pass it during the action. Apply more pressure on the wrist, so the curved bar can well relieve the pressure on the wrist during the movement. However, we must also pay attention to the following during the movement. Whether our elbow is stable, and the movement should be slightly slower, too If you rush, it will cause the pressure to go in other directions. It is enough to do about four groups of this action, 10 to 12 times each time. Remember, do not apply pressure. Go to other parts and always remember the parts we want to exercise.
3. Standing dumbbell hammer curl
The standing dumbbell curl is actually quite common. During the exercise, our elbows must be extended as far back as possible, and when bending the arms, do notIf the speed is too fast, go slower. During this process, try to experience the feeling of contracting the triceps brachii. During exercise, we use dumbbells. Some people think dumbbells are heavier, but in fact you can also try to curl both hands. There are about 4 groups of this movement, and each group requires almost 10 to 10 to 12 times, but everyone can also try to do it to failure. Some people may not be able to do it so many times at the beginning, so they can do it as much as possible.
The above methods are very suitable for exercising arm muscles, and if you persist for a long time, your arm muscle lines will become more beautiful. I believe everyone will be satisfied with their results.