How to work deltoid muscles fast Biceps brachii triceps forearms and pectorals

Exercise methods.

Biceps. The bulge in front of the upper arm is the biceps. Basic movements: 1. Bending with both arms, this action can be standing or sitting, holding dumbbells in front and back, and barbells in a variety of ways.

The two upper arms must fit snugly into the armpits, using the force of the biceps contraction to bend the hands towards the chest as best they can. 2. The narrow grip pull-up of the backhand is also to use the power of biceps contraction to achieve the purpose of exercise. (Practice 6 sets of 12-15 reps).

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

1. Have two movements, face up, lie flat on the wide stool, hands shoulder-width apart, hold the barbell tightly, and then use the elbow joint as the fulcrum, slowly bend backwards to the top of the head, and then use the contraction force of the triceps brachii to restore the barbell to its original position. (Practice 6 sets of 12-15 reps).

The muscles on the deltoid shoulder are the deltoid muscles, which are divided into anterior, middle, and posterior fascicles. Basic movements: 1. Toe-in, hold dumbbells or barbells in front of you, hold the same width as your shoulders, and lift your arms to 90 degrees before lifting your arms to make your arms and body 90 degrees (practice six groups, 12-15 times per group).

2. In the middle bundle, hold the dumbbell by your side, and raise your arms from both sides to the top of your head. (Practice 6 sets of 12-15 reps). 3. Toe, hold the barbell shoulder-width in both hands, put the barbell on the back of the neck, stretch up the arm to push the barbell, and then slowly bend the arm to place the barbell in the original position on the back of the neck and shoulder.

(Practice 6 sets of 12-15 reps).

In general, divide the main muscle groups of the body into 6 parts, and combine each two parts with fewer common muscle groups to avoid excessive muscle fatigue, a cycle of three days, a day of rest in between, and then repeat this cycle. It allows all parts of the body to rest and grow sufficiently.

Arms and shoulders can be combined to a day;

The main exercise movements are (each action sets the initial weight according to their own ability, and then gradually increases the weight; 3-6 sets per movement, 8-12 per set as fast as exhaustion):

Biceps: Triceps:

Forearm muscles: Shoulder muscles:

Abdominal and pectoral muscles combined to a day;

Abs: Pectoral muscles:

Legs and back combined to a day;

Leg muscles: Back muscles:

The 67th episode saw Tuyi and Qingqing's hometown, heard the secret story Sister Feng Xun Jiatong The 68th episode Ku You Niang earned into the Grand View Garden, and Sister Sour Feng made trouble in Ningguo's mansion.

1. The main pull of the biceps, you can use the big arm to perform dumbbell flexion and extension, do not put it to the bottom when stretching, so that the biceps are always stressed, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion and extension, because from stretching to bending is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells.

2. The triceps is the main push: (1) dumbbell bench press; (2) Single-arm dumbbell arm flexion and extension of the back of the neck.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Friend, you fix the shoulders and big arms, and the action of bending the lower arms can fully exercise the biceps;

Similarly, immobilizing the shoulders and upper arms, and lifting or pushing the lower arms up or forward can fully exercise the triceps.

If you want to train the triceps brachii to be full and beautiful, you have to choose the right weight, do about 12 per group, do 4-6 sets, friends, I don't know how your strength is, for me 7 pounds to train the biceps is okay, a little light, but the triceps are a little light.

I suggest you buy the kind of dumbbells that can be added one by one, so that you are equivalent to having a set of dumbbells, the weight can be added or subtracted, and it is not expensive, because when your body adapts to a certain weight, you have to increase the weight, so a fixed weight dumbbell of 7 pounds may not be suitable for you.