Find the best way to exercise your biceps and triceps brachii and forearm muscles

1. Curl in front of the chest, open the feet, hold the bell in both arms and hang down, palm forward, then bend the arm to bend the barbell (dumbbell and bell plate) to the chest, and then slowly restore and continue, be sure to straighten the arms before the action, and fully lengthen the biceps; When doing this, don't swing your body back and forth, slowly lift the instrument with the strength of the forearm flexor muscles and then slowly put the instrument down, inhale forcefully forward, and exhale when the instrument is lowered.

2. Bow body one-arm curl, bow body, bend knees, hold the bell with one straight arm, and support the knee joint of the same knee with the other hand, and then use the power of the elbow to bend the bell to the chest, set the number of times and groups according to your own situation, it is best not to do too much at one time, which is easy to cause strain.

3. Upright rotation curl, in the biceps exercise method, the upright rotation curl is an indispensable link, upright, holding a movable dumbbell in each hand, or a large dumbbell, one arm is bent, one arm is straight, and when the other arm is lowered, the other arm is bent.

4. Sitting rotation curl, sitting on the chair, holding a bell in each hand for rotation curl, because of the blocking effect of the back of the chair, it is inconvenient for the body to shake back and forth, so the effect of exercising the biceps brachii is better than that of the upright one.

5. Single-arm inclined board curl, hold the bell with one arm, fix the elbow joint to the inclined board, support the board with the other arm, and then bend the bell arm vigorously to keep the movable dumbbell close to the chest.

See the diagram below for the action.

Biceps training movements.

Triceps training movements.

Number of sessions: 2 times per week for each area. Wait at least 48 hours between each workout to allow your muscles plenty of time to rest.

The growth process of muscles is the process of repair, and the main material in repair is protein, and the muscles continue to grow and thicken even in the repair. Therefore, it is important to give your muscles enough rest and protein to build muscle.

Number of sets per training session: 4 sets.

Set interval for each training session: 2 minutes.

Number of trainings per set: 8 12. Let the muscles feel tired rather than exhausted. The number can be adjusted according to your actual situation, no more than 12, and if you feel that it is easier to do 12, then adjust the weight.

Weight selection: You have to choose 60% of the maximum weight you can do for the movement as your training weight, for example, if you can lift 50kg of weight with dumbbell bend arms at a time, then you should choose 30kg each time.

Breathing during training: Exhale when you lift (exert force) and inhale when you put down.

If you're going to build muscle, it's also a high-protein, low-fat, low-carb diet.

Dumbbells are OK, keep in a half-squat state, do 5 sets of 20 in a group, 2 minutes between each set, and insist on doing it every day. The key is to make each one slowly and evenly, keeping the upper body balanced.

Biceps.

The best thing to say is to use dumbbells, 8 to 12 a day (this number is best for building muscle), do 8 to 12 sets, and the weight is 65 to 85 percent of what you can lift. Also, go a little slower and work the deeper muscles.

Triceps. The bulge at the back of the upper arm is the triceps. Exercising your triceps muscles will make your arm muscles clearer.

1.There are two movements, face up, lying flat on the wide stool, hands shoulder-width apart, hold the barbell tightly, then use the elbow joint as the fulcrum, slowly bend back to the top of the head, and then use the contraction force of the triceps brachii to return the barbell to its original position. (12-15 reps per set).

2. Bend over arm flexion and extension: bend forward in the starting position, hold the dumbbell with one hand, stretch out with the other hand or support the knee on the back leg with the other hand, so that the upper arm holding the bell is close to the side and parallel to the upper body. Bend your elbows and let your forearms hang naturally.

Hold your upper body and upper arms still during the movement, contract the triceps, and stretch your forearms back and up until your arms are fully straightened, while contracting the triceps thoroughly. Hold still for a second, then bend your elbows and slowly lower your forearms to the starting position. Breathing method:

Inhale as you extend your forearms and exhale as you droop.

Points to note when extending the forearm as much as possible do not swing the upper arm up and down, and after the arm is fully straight, the wrist should be lifted up to make the triceps contract more thoroughly.

3. Use the parallel bars arm flexion and extension exercises to depict the lines of the medial pectoral muscles to create a horseshoe-shaped triceps. Do not add extra weight when doing arm flexion and extension exercises on parallel bars. To descend very low, and once you have been fully extended, support yourself and do a peak contraction at the highest point to get the most out of my triceps.

[Exercise ideas and methods].

1.The idea of exercising the biceps is to bend the arms with weights.

a.Pull-up. (Grasp the horizontal bar with both hands, the body naturally hangs in the air, use the power of the bent arms, start the body up, and the chin is higher than the horizontal bar is an effective action).

The most important point is to use the back of your hand to grab the horizontal bar in your direction, so that the effect is good. Some people like to grab the bar with their palms facing themselves to do pull-ups, which is cutting corners and has no effect.

b.Push-up. (I don't explain much about this).

2.The idea of exercising the triceps is a straight arm support.

Optimal: Back-facing push-ups.

The arms are supported from behind the ground, with their backs to the ground and facing the sky. Then do push-ups.

I used to use equipment, which is pressing, but if you are growing your body, it is best not to use a barbell, because it will affect your height over time. Back-to-back push-ups are also an important way to train your deltoid muscles.

Try a workout program].

1.Push-up.

This movement should be standard, and the body posture should be maintained. 15 reps as a set, adjacent groups 1-2 minutes apart, complete 3 sets of rest for 3-5 minutes.

2.Back-to-back push-ups.

Hold your hands on the ground from behind, keep your back to the ground, body up, bend your arms, and maintain your body posture, the same as push-ups. 10 reps as a group, adjacent groups 1-2 minutes apart, complete 3 sets.

3.Pull-up.

5 reps as a set, adjacent groups 1-2 minutes apart, complete 3 sets.

Incremental scheme] 1According to your personal ability, you can draw up the initial values for each of the above groups of exercises.

2.Rest periods between adjacent groups and adjacent exercises must not be extended.

3.Five days is a cycle, and the number of movements in each set is increased by 1-5 times starting from the initial value on a daily basis.

4.Complete 5 consecutive days with 2 days off. The second week repeats the cycle, and the number of actions on the last day of the previous cycle is used as the initial value of the new cycle.

Precautions] 1Ensure sleep, eat three meals normally, and increase the diet appropriately with soy products, dairy products, and crude fiber meat.

2.It is important to insist, and do not rush for quick success and quick profit, and blindly increase the amount.

3.After exercising every day, do appropriate relaxation exercises, shake your arms, gently rub your muscles, and apply warm water.

4.If you have muscle aches and pains in the early stages, you should keep exercising so that your symptoms will be relieved and your strength will be significantly improved after the first cycle.

Buy a dumbbell to practice at home. Do push-ups again. You'll get the workout!

<> "Training Actions Have:

1. Barbell curl 2. Dumbbell spiral arm curl (biceps):

Keep your elbows as close to your torso as possible.

When lifting, try to keep the upper arm and elbow joints still, and raise the lower arm to contract the biceps.

Lift the barbell (dumbbell) to your chest or shoulder as much as possible and feel the muscles contract and squeeze.

Pause at the peak, squeeze and contract the biceps brachii firmly, and move slowly when lowering.

Dumbbell curls fall down until the arms are fully extended, stretching the biceps.

When the dumbbell is raised, lift and fall to rotate with the arm (drop to the palm facing the outside of the body).

3. Priest stool curl (biceps):

The upper arm should be fixed on the priest's stool during the whole process, not raised.

The drop chamber should be held slowly until the arm is fully extended, and the biceps brachii muscles are fully stretched.

4. Dumbbell bent over arm flexion and extension (triceps):

During the whole process, the upper arm and upper body remain immobilized, and the triceps brachii are used to exert force.

Peak contraction, pause for 2-3 seconds, feel the triceps contraction.

5. Plate dumbbell arm flexion and extension (triceps):

During the whole process, the upper arm and upper body remain immobilized, and the triceps brachii are used to exert force.

Peak contraction, pause for 2-3 seconds, feel the triceps contraction.

6. Plate posterior arm flexion and extension (triceps):

When lowering the body, try to keep the torso perpendicular to the ground.

But Wu Du changed the difficulty by changing the position of his legs, and the straighter his legs were extended, the more difficult it became.