What are the training movements for novices to exercise their arms?

The following brings you the training movements for novices to exercise their arms.

The first training move, rope press. The rope press down is a great way to get to the outside of the three ends of our arms, making our arms look wider from the front. When doing the rope press down movement, keep our elbows fixed, and when we are done pressing down, we break the rope to both sides.

The second training movement, the dumbbell arm flexion and extension of the leaning body. When we do the bent dumbbell arm flexion and extension, our upper body should be parallel to the ground, so that our big arms are fixed, and we must control the eccentric phase of the action during training, and we should not let the movements given to us shake our body at the bottom end, so as to borrow force.

The third training movement is to hold the single-arm rope down. When we train, keep our big arms fixed, when we do the reverse grip one-arm rope press down movement, the only thing we move is our elbow joint, when we do the bottom of the movement, we have to press the contraction and pause and then we have to complete the replay of the movement in a controlled way.

The fourth training movement, dumbbell curl plus backgrip barbell curl. Let's start with dumbbell curls, rotating our wrists at the very top of our curls so that our little fingers are pointing up, taking care to give us a better sense of contraction. Then we do the dumbbell curl with a backgrip, which not only trains us to the bice, but also to our brachialis and our forearms.

The fifth training movement, the rope hammer curl. The key to the rope hammer curl is that we do the action when we contract sufficiently, when we do the action to the top, we break the rope to both sides, and then we contract and pause at the peak at the same time, and then pay attention to the fact that when we are doing the movement, we have to control the completion of the playback of this movement, and we need to improve the quality of our movement when we train.

Weight-bearing elbow flexion training, elbow flexion and wrist extension exercises, biceps exercise, dumbbell curls, dumbbell wrist curls, barbells, these movements are all training movements that can exercise the arms in daily life, which can maximize the increase in muscle explosiveness.

For beginners, if you want to exercise your arms effectively, the training movements can be seated alternate dumbbells, then bends, barbell curls, or vertical curls, which are very recommended training movements.

You can exercise your arms by lifting a barbell, pressing down in a seated position, pressing down on a rope, or lifting something relatively heavy.

Use dumbbells suitable for your own strength, 10 as a group, do three or five groups at a time, the key is to be able to persevere, two or three days can not be practiced, at least stick to half a month, you will become muscles in your arms, punch powerfully.

Push-ups, the higher the feet, the greater the arm strength, practice regularly to ensure that the arm strength is greatly improved.

Use the tensioner to practice 10 for the first time, and then practice 10 more every two days.

1 Exercise your arms2 Exercise your wrists3 Exercise your fingers.

Exercise method 1: Exercise the arms (this does not need to be taught, lie down or pull-ups or press forests, etc.)

2. Exercise the wrist (can make a stick of more than 20 centimeters, and the middle bolt is on the line (strong.)

Tie something up (it doesn't matter), I don't need to talk about the weight! Then use the strength of the wrist to turn the stick (the tied thing also moves up and down) homeopathic needle and counterclockwise back and forth until the hand is sore, rest for 2 to 3 minutes, 3 groups a day, 3 exercise fingers (Sima Guang pierced the cylinder, you must know that it is the kind of cylinder (the cylinder mouth is a little smaller than the palm of the hand, just use your fingers to grab the cylinder mouth until the fingers are sore.

It's best to stick to it more, it's also 3 sets a day, but it doesn't matter how many sets you have, it's an endurance exercise, and then one.

Take the dumbbell from the bottom to the top (out) and release it, grab it in mid-air (inhale) but don't practice on the floor at home, prick the floor, mom wants to scold, it's better to have a mat or something like that underneath, this is to practice sensitivity and what kind of strength of the fingers.

From easy to difficult, it is divided into:

1. Lifting heavy objects. You can usually do more exercises to lift things, which seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Refers to bench pushes. Do push-ups with ten fingers on the ground. This is the first step in building grip and wrist strength. The longer you stick to this link, the better the results.

3. Horizontal bar overhang. The longer the grip, the stronger the grip.

Fourth, roll "jack wrist". It's the way a friend on the first floor said. This method greatly improves the grip strength and can enhance the grip endurance of the hand, but it is quite laborious to exercise.

It must be consistent, and after each workout, you need to put your forearms down thoroughly and do relaxation exercises. The weight attached to the rope can be weighted to increase the strength. When the lifting weight is 5 kg, the rope is long and meters, and it can be rolled 2 times in one breath, and the right hand grip can crush ordinary teacups.

5. Hold your body with both hands on your side. Hold a bar perpendicular to the ground with both hands and lift your body parallel to the ground. At first sound, it sounds incredible, in fact, it is not difficult, when you can do 100 finger pushups in one breath, you will have the ability to do two-handed side grip lifts, the longer the exercise intensity, this method is to exercise the explosive power of the wrist.

Regardless of any of the above methods, according to their own conditions and environmental limitations, any one of them can be contacted for a period of time, you can enhance wrist strength, but if you want to achieve something, you must persevere from easy to difficult, three years a small success, nine years a large success.

To lift a dumbbell with one hand, first find a small stool or small wooden box at the same knee height as yourself, pick up a dumbbell, and use one hand to support the prepared small wooden box, one leg is bent at 90 degrees, the other leg is straight, and the arm supported on the small wooden box should also be used.

The teacher teaches you to practice arm movements, and insisting on practicing it can slim down the hand circumference and effectively reduce the fat on the arm.

Practice your arms five times a week and learn together!

The first training, single-arm rope press. First of all, we start by holding the rope with one hand, and notice that we don't need to use a lot of weight when we do the one-arm rope press down movement, and the focus of our training is to feel the contraction of our muscles. When we are at the bottom of the training movement, we contract and pause, and then we play back to the position where the forearm is parallel to the ground, and we need to pay attention to the rhythm of the movement during the training.

The second drill, straight bar press. First of all, we put our hands on the tension bar, and we still don't need to use a lot of weight when we train this movement. Notice that when we do isolated movements, we focus more on maintaining muscle tension.

And when we do compound movements, we use heavier weights when training. Notice that when we train, we have to lean our body forward and keep our elbows close to our body. When we are doing movements, pay attention to keep our elbows fixed, do not let our body shake and borrow strength, do not speed up the rhythm of the movement when training, and do a full range of movements.

The third exercise, upward inclined supine dumbbell arm flexion and extension. Many of us like to use a barbell to do an inclined supine dumbbell arm curl and extension, but using a barbell to do arm flexion and extension may cause elbow pain. However, when we are using dumbbells, we can avoid this problem very well, and at the beginning of the training we adjust the inclined bench to about 30 degrees, so that our upper arms are perpendicular to the ground.

Note that the only part of the movement during our training is our forearm.

The fourth exercise is the sitting, the back of the neck rope arm flexion and extension. The seated posterior neck rope arm flexion can also be done with a barbell or dumbbells. But we're using rope here, because the rope brings constant tension to our muscles, and the grip we use is curved, because it's more friendly to our wrists, so we pay attention to controlling the rhythm of the movement and doing the full range of motion when training.

Personally, I think that doing sit-ups, parallel bar training, and using dumbbells can train our arms very well, and can exercise our triceps and increase the strength of the arms It plays a very good role.

Incline dumbbell bicep curls, diamond push-ups, arm curls, planks, one-arm dumbbell bicep curls, etc., can strengthen the arms.

You can do push-ups, you can do sit-ups, you can do high leg raises, you can jump rope, you can do planks, you can do long jumps.

To make the muscles connect with the target muscles and make the action effective, you can do sit-ups, you can also prop your hands on the ground, keep your feet beating, lie on the ground with your whole body, and lift dumbbells with your hands.

The arm can be divided into the upper arm and the forearm, among which the muscles of the upper arm are the coracobrachialis muscle, brachialis muscle, biceps, triceps, and elbow muscle; There are many muscles in the forearm, which can be divided into wrist extensor and wrist flexor muscles. The best way to build the strength of your muscles is to make them work against resistance.

Among the muscles in the upper arm elbow flexion action, the brachial muscle has the greatest strength, and the best way to exercise the brachial muscle is to fix the upper arm and do a weight-bearing elbow flexion exercise, which can be in the form of a dumbbell or barbell. According to the function of biceps brachii elbow flexion and shoulder flexion, his exercise method is basically the same as that of the brachial muscle, that is, under the premise of fixing the upper arm, the exercise of weight-bearing elbow flexion is carried out. If you want to work out with your own weight, pull-ups are a good form of training. The function of the triceps brachii is to extend the elbows and shoulders, and the common way of exercise is push-ups and parallel bar arm flexion and extension, which can well exercise the function of the triceps brachii to extend the elbow. As for shoulder extensions, you can use weight-bearing shoulder extensions.

Among the muscles of the forearm wrist extension function, the weight-bearing wrist extension exercise is used, and the upper arm is fixed on the mindful plane and the wrist extension exercise is carried out when the hand holds a heavy object; By analogy, when practicing the strength of the elbow flexor muscles, it is a weight-bearing elbow flexion exercise. When exercising the wrist flexor muscles, you can also use methods such as wrist flexion and extension of the reverse grip barbell, and static suspension of the elbow flexion with weight; When exercising the wrist extensor muscles, it can be used, such as holding dumbbell flexion and extension, resisting wrist extension, and holding weights. (Grip:.)

grip of internal rotation of the forearm; Reverse grip: The grip of the external rotation of the forearm).

The way to exercise the grip strength of the hand can be simple such as grip ball, horizontal bar static suspension, hand holding long rope static suspension, etc., which can well exercise the grip strength of the hand; If you want to exercise the strength of flexing your fingers, you can use the 10-finger push-up exercise or the 10-finger static support. Because the most common function of the hand muscles is grasping, the exercises of finger extension are not described here.

You can do sit-ups, planks, push-ups, parallel bar training, and weightlifting can all train arm strength.

Arm strength training includes:1With dumbbells, hold the dumbbells in both hands, slowly lift your hands, and set a group of about 15 times according to the situation. 2. No dumbbells, hands forward and then crossed, back and forth.

It can be done with the horizontal bar, it can be done with the parallel bars, it can be trained with squats, it can be trained with dumbbells, it can be trained with push-ups, all of which can improve arm strength.

At this time, you can choose push-ups, sit-ups, planks, dumbbells, barbells, horizontal bars or parallel bars, and wrist breaks.

There are several ways to do arm strength training.

First, lift the dumbbells with both hands at the same time. This movement is very simple, even if you don't have dumbbells, you can replace it with a heavy object, try to keep your waist straight when you take it, you can avoid injury. You can also hold a dumbbell in both hands and lift upwards with 10 20 reps per set, and perform 2 to 5 sets of each day in different time periods.

Second, push-ups. Many people think that push-ups are self-weight training, and there is only one posture, but in fact, there are many styles of push-ups, some of them land with their fists, and some of them gather their palms on the ground a little bit in front of their chests, and stretch outward in turn. You can also do weighted push-ups with weights on your back.

The most difficult of these is the one-handed push-up, which requires a combination of strength in the lower back, and even in the legs. Do push-ups with both hands, 20 50 each time, 1 3 times a day.

Third, pull-ups. The human body can be exercised upwards, and the back can also use its own weight to exercise the arm retraction force. Like push-ups, pull-ups are also divided into forehand grips, backhand grips are also different parts of the exercise, and sandbags can also be tied to the feet for a certain degree of difficulty.

Use your own weight to do pull-ups, do 20 at a time, divided into 2 to 5 sets.

Fourth, arm strength bar training. There are many different levels of arm strength bars on the market, choose one that suits you, do 10 to 20 a day, and divide it into three groups. It is especially noteworthy here that you must keep your gloves tight, because it is easy to sweat after practicing too much arm strength stick, and then your hand will slip and pop out to hit yourself or others.

Expansion: Warm up and stretch before and after the workout, so that the effect of the exercise can be doubled, and when choosing equipment, you should also increase or decrease the weight according to your physical condition. At the same time, it is necessary to maintain a reasonable diet and normal rest, so that the effect of training will be doubled.