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Anonymous users2024-02-11Upper strength, barbell squat or full squat.
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Anonymous users2024-02-10The arm is mainly the biceps, triceps, and deltoid muscles. The brachial muscles are all longus muscles and can be divided into two groups: anterior and posterior. The anterior group is the flexor muscle, with biceps, brachialis and coracobrachial; The posterior group is the extensor muscle, which is the triceps.
The forearm muscles are located around the ulna and radius, and are mostly long-prismatic muscles, which can be divided into two groups: anterior and posterior. The anterior group is the flexor group; The posterior group is the extensor muscle.
You can exercise your arm muscles by doing push-ups to achieve the purpose of exercising your arm muscles. Practice focuses on persistence, and long-term persistence is sufficient.
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Anonymous users2024-02-09The muscles of the upper arm are mainly divided into biceps brachii and triceps. So, how do you build your upper arm muscles? Let's go with me to find out!
Get up in the morning with 3 sets of push-ups, a set of 20. (I usually do warm-up exercises before doing it, stretch my arms, press my legs, twist my waist, and prevent sports injuries).
If you wake up early, you won't be in a hurry to get to work. Another set of 20 standing dumbbell alternate curls, just stand on your body, hold a dumbbell in each hand, and bend your forearms alternately. This is useful for exercising the biceps femoris and forearm flexor and extensor muscles.
When you come back from work, you can repeat the second step) or change to a seated dumbbell alternate curl. It is to sit on a small bench and repeat the second step.
To prevent local muscle fatigue while other muscle groups are not exercised. The next day, after doing push-ups, you can change to a different set of dumbbell movements. Hold the dumbbells in your hand while standing instead, relax and shrug your shoulders naturally.
Do two sets of 20 each. This is mainly the exercise of the deltoid muscles of the shoulder. It allows you to have a well-developed shoulder muscles and look good in clothes.
On the third day, it was changed to a side raise with standing arms dumbbells. This is the muscle behind the upper arm of the exercise, which is the triceps femoris. It is also a day to do 2 to 3 sets of 20 pieces in a group.
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Anonymous users2024-02-08Just one simple movement can work the main muscles in your arms and shoulders and make you slimmer in the summer. At the same time, strong shoulders allow you to shovel snow with a shovel when it snows effortlessly. Bending and pressing down exercises The muscles that are mainly active:
Traezius, biceps, forearms, deltoid Step 1 Sit in a sturdy chair with your feet flat on the floor. Hold a dumbbell in each hand and stretch your arms straight at your sides with your palms facing forward. Keep your back straight and your eyes level ahead.
Step 2 Keeping your upper body still, bend your elbows and lift the dumbbells up towards your shoulders. Step 3 Without pause, rotate your wrist so that your palm is facing outward in front of you. Raise the dumbbells above your head.
Take care to keep the distance between the two dumbbells when lifting. Stop when your arm is fully extended. The dumbbell should be on top of your head and slightly in front of you.
Stop, slowly lower the dumbbell in the opposite direction. Pay attention to the regulation of breathing. Notes:
Don't bend your shoulders. Don't move your arms back while you're lifting the dumbbells above your head. Don't hunch your back.
Don't bend your wrists.
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Anonymous users2024-02-07Mainly for the biceps brachii and triceps, the 2 head muscles are the muscles that bulge after the arm is bent, and the 3 head muscles are the parts that are facing away from the 2 ceps.
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Anonymous users2024-02-06Biceps, triceps, deltoids.
Pull-ups mainly exercise the palms facing their own grip mainly exercise the biceps, "Narrow Sleep" is narrower than the shoulders, with dorsal muscles, the back of the hand is wider than the shoulders, the main latissimus dorsi, biceps, squatting up to train the thigh muscles. Push-ups wide distance exercise triceps, pectorals, shoulder muscles, narrow push-ups "The distance between the hands is 30 cm, the main training of pectorals, triceps, shoulders, exercise is divided into 2 days, the first day of push-ups 4-8 groups, wide distance narrow distance, do 3-4 groups each, 8-12 per group, 2 minutes of rest between sets, squat up a group of 25, do 4 sets, rest 2 minutes between sets, the next day pull-ups, 4-8 sets, palms and backs of the hands facing yourself, do 3-4 sets each, 6-10 pieces each, 90 seconds of rest between sets, Squat up 4 sets of 25 each If it feels difficult at first, you can do fewer sets and reps, and then do more sets and reps when your strength increases. Eat more foods high in carbohydrates after each workout, such as rice, oatmeal, bread, and eat more fruits and vegetables after 30 minutes of workout, and the muscle gain ratio will be accelerated!
You are hair follicular keratosis, more likely to occur on the extensor side of the limbs, the disease is severe in winter, light in summer, and the lack of vitamin AD in the body, mostly due to the winter body exposure to sunlight ultraviolet rays or insufficient intake, the solution is to supplement vitamin AD, such as: milky cod liver oil, orange juice cod liver oil and AD gel pills, etc.
Of course you can, now it's like surgery, laser is okay, but it's more troublesome, it's not clean, and there will be traces, ** relatively high, practical and effective is Soyi Sha, more thorough.
The first arm slimming formula:
1.Hold a dumbbell or a bottle filled with water (or sand) and stretch it straight from front to back and remember to do this close to your ears. >>>More
One is to exercise the body to enhance the physique, the other is to shape the line body shape, improve the muscles, if you usually can't go to the gym, you can fill the bottle of pulsating drink at home with wet sand, 2, do some biceps and triceps, deltoid, latissimus dorsi exercises, action reference can be searched on the Internet for more accurate exercise, as well as support exercises such as some simple more movements, etc., as well as the ** of fighting aerobics! If you can go to the gym, ask a personal trainer to guide you!