As the upsurge of national fitness continues to rise, more and more female friends have slowly begun to improve on the misconception that thinness is beauty, slowly accepting the idea that physical beauty is beauty. In other words, female friends can also have muscles, and having appropriate muscle lines can also be beautiful, and it is also very reasonable.

Let us introduce a set of arm muscle training exercises for the majority of male and female friends. Female friends can learn how to thin their arms and create a pair of charming arms to make your arm lines more beautiful. Male friends can let themselves quickly have a pair of strong unicorn arms, extremely powerful.

The first step is to stand with your feet shoulder-width apart. Use two 2.5KG dumbbells to alternately bend the left and right sides. Each time you reach the top, you need to pause for 2 seconds before starting the other end. In this training, you will gradually find Muscle stimulation of the biceps.

Action 2: 2.5KG dumbbell synchronous curl

It is similar to the first movement. Each movement requires both hands to move upwards in a curl. The difficulty of this action is to control the core torso of the body to avoid excessive shaking of the body during exercise. This is the phenomenon of the body's borrowing. As long as this kind of borrowing behavior is reduced, the stimulating effect on our target muscle groups will not be reduced.

Action 3: 2.5KG unilateral vertical curl

The vertical curl, as the name suggests, is to use the vertical method to hold the dumbbell, complete all the curls on one side and then switch to the other side. It is very different from the traditional curling exercise. This exercise can bring deeper muscle stimulation to the brachial muscles of the arm, and it is also one of the best choices for arm training exercises.

Action 4: The 2.5KG crank barbell leaned over and curled

First, adjust the fitness chair to 45-60 degrees, lean against the backrest part of the fitness chair, and then hold the crank barbell with your backhands. The width between your hands should be as wide as your shoulders. The advantage of this action is that you are completely isolated. The stimulation of curling with all the strength of the body is more obvious.

Action five: 2.5KG rope pull curl

Gantry, one of the most popular comprehensive fitness equipment. Its function can help every bodybuilder achieve the effect of training the whole body, and it is also a must-have for all gyms. First of all, adjust the weight to 2.5 or 5KG, and use the rope handles to pull to the sides of your upper body, which can also achieve good results for biceps training.

Action 6: 5KG rope down

There are two important muscles on the arm, the biceps and the triceps. For different muscle tissues, it is necessary to choose different training exercises. This rope depression exercise is a typical exercise for training the triceps brachii. When performing exercise training, you only need to use the exercise method of bending arms to operate.

Action 7: 2.5KG flexion and extension of the back arm

This exercise also uses a gantry and ropes for training. The 2.5KG weight is combined with the movement of bending backwards. Put the ropes behind the head and pull the arms from back to front.

Action 8: 5KG unilateral arm flexion and extension

Unilateral arm flexion and extension can better strengthen the contraction of the triceps muscles of the arm, prevent the appearance of excessive borrowing, and it is very good for the overall stimulation of the arm.

The above is the arm strength strengthening training plan shared today. Perform reasonable training 1-2 times a week, repeat each movement 8-12 times, rest 60 seconds between the movements, the effect of 3-4 groups is better, and rest 90 seconds between the groups.

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