What movements create coordinated arm muscles?

Arm muscles are beneficial, and from an aesthetic point of view, a muscular arm will give a stronger look, and the following movements can create a coordinated arm muscle. 1. Lean over and swing back with three ends, 10 times on the left and right, and do three sets a day. 2. Bend the barbell standing posture, 10 times each time, three sets a day.

3. Bend the legs and lie on the back, 10 times each time, do three sets a day, 4. Hammer curl lift, 10 times on the left and right, three sets a day, 5. Dumbbell double arms and neck back arm flexion and extension, 10 times each time, do three sets a day, 6. Standing dumbbell alternate curl, 10 times on the left and right, do three groups a day. Arm strength training, three times a day, for two months, will allow you to shape the beveled arm muscles.

Standing barbell curls. Dumbbells are flexed and extended over the top arm. Barbell priest chair curl.

The rope is pressed down. One-armed rope priest's chair lift. V-handle pressed down.

These six movements can also be said to be three pairs of movements. Each pair will consist of a curl to work on the biceps and an arm flexion and extension to work on the triple. If your ability allows, you can form a super group of each pair.

Push-ups are an exercise that can definitely build arm muscles, so that your arm muscles can be better exercised, and they will look particularly strong, tight, and give people a special shape.

It's okay to do barbell wrist curls and backgrip curls, do a few sets every day according to your physical condition, and stick to it.

For example, bench presses, push-ups, and deadlifts can all shape the arm muscles well and bring a better visual feeling.

If the strength is up to par, you can do pull-ups to work your arm muscles.

The movements to train the forearm muscles are as follows:

1. Barbell curl.

Movement method: Hold the barbell with both hands, the grip distance is about the same width as the shoulder, and the elbow joint is slightly bent. Immobilize the elbow and upper limbs, and flex the forearms. Do 3 sets of each movement, 10 times as a group, and the formation can rest for 60s.

2. Dumbbell curl forearm.

Movement Fangye Town Method: Place your forearms on the fitness chair, your elbows against the fitness chair, your wrists in the air, and hold dumbbells. Movements 2 and 3 are to bend dumbbells up and down to exercise the strength of the lower arms, paying attention to the elbow joint until the arm reaches the upper limb to keep moving.

Do 10 reps on each side, 60s of rest between sets, pat your forearm during the rest time, and do 3 sets of each movement.

3. Dumbbell hammer alternate curl.

How to move: Sit on a fitness chair, keep your back straight, hold dumbbells, and keep your legs together. Keep your elbows fixed as you bend your forearms upwards and perform alternating left and right hammer curls to exercise your forearm muscles.

Focus on the movements, feel the strength of your forearms, and breathe at a uniform pace. Do 10-15 reps for a total of 3 sets.

4. Forehand horizontal bar pull-ups.

Movement method: Hold the horizontal bar with both hands in the forehand, the grip distance is about the same width as the shoulder, pause for 5-10 seconds when pulling to the top, and then slowly descend. Do 10-15 reps for a total of 3 sets.

5. Exercise the forearm of the program bar.

Action method: Grasp the barbell bar with both hands, keep moving, and keep the elbow joint and even the upper arm fixed in the process of moving the lower arm.

The forearm muscles refer to the muscles between the elbow joint and the wrist. There are three main muscle groups, including the brachioradialis, flexors, and extensors. The brachioradialis and extensor muscles help to elongate the forearm and move the fingers. Flexors assist the back or inside of the forearm.

The forearm controls most of the grip as well as the maneuvering that allows for multifaceted fine motor maneuvers. The forearm muscles are more complex, mainly because the muscles of the forearm are closely related to wrist movements and finger movements. The movement modes of the wrist joint include flexion, extension, pronation, pronation, abduction, and adduction.

The exercises for the forearm muscles can be divided into two categories, one is to exercise the outer side of the forearm, and the other is to exercise the inner muscles. The practice of the forearm is mainly to make the forearm look healthy and powerful.

1.Supine reclining dumbbell curls.

Lie on the bench at a 45° angle to the ground, rest the upper body and torso on the backrest, and lift the part above the shoulders as much as possible without touching the backrest. While tightening the core, do dumbbell biceps curl training, feel the pump sensation of the contraction of the biceps brachii muscles in the arm, and pay attention to adjusting the breathing and exercise rhythm.

2.Reverse tensioner stretching training.

Feel the pumping sensation of your biceps muscles, the body is facing away from the tensioner, remember to bend the legs slightly, and try to keep the posture of the arms running on a trajectory, so that it is conducive to ensuring the contraction of the target muscles and the appearance of muscle pumping.

3.Barbell biceps curl training.

You can see that the above is the wrong barbell curl action, but the specific fault is**Have you found it? First of all, the body posture can not swing at will with the posture of the barbell curl, the core of the body must be stabilized, otherwise it is easy to compensate for training, and it is very likely that your back will also have muscle contraction. The second is to hold the barbell with both hands, preferably wide, at least a shoulder-width apart.

The easiest way to exercise arm strength is to increase strength through dumbbells, weight-bearing training with other weights, and instantaneous muscle contraction training. Muscle types can be divided into strength type and endurance type, with good endurance not necessarily good, and good endurance not necessarily strength. The arm strength is divided into finger grip force, forearm control wrist force, upper arm force driving forearm, and shoulder joint strength, all of which belong to the arm strength range, and the strength of the chest muscle can also assist the arm to exert force.

The grip of the fingers can be exercised with a grip device, and the dumbbells can be exercised with the forearm to control the strength of the wrist. By moving your wrist to all angles, you can gradually increase the training intensity, muscle contraction speed, and weight of the weight you are carrying while bearing weights, which can improve both endurance and strength.

Through the flexion and extension of the elbow joint, the strength and endurance of the biceps and triceps brachii of the upper arm are exercised. By lifting the shoulders forward, sideways, up, and pulling back of the arms, the muscles of the shoulder joint are exercised, and the chest muscles are exercised to significantly increase the strength of the arms.