If the arm muscles are not strong, our ability to hold things or do some movements in our daily life will be affected. Therefore, many people start by training arm muscles in the early stages of fitness. Arm muscles are the face of a bodybuilder, and the number of arm muscles you have is the result of your training. So today we introduce an arm muscle-building plan, let’s check it out together!
Monday: Pull-ups
The pull-up movement mainly relies on arm strength, so the movement has a very good effect on our exercise. If we exercise for a long time, we can see that our biceps are coming out. When doing this action, we first grab the horizontal bar with both hands so that our feet can leave the ground. At this time, our arms begin to exert force to push the body upward. At this time, we can also use our chest strength to assist in completing the movement. When we lift our body upward until our chin exceeds the single bar, we can relax and wait to restart the action. At the beginning, you can do ten in one group, divided into two times.
Tuesday: Plank
Plank support is a comprehensive exercise action that can have a good exercise effect and exercise a certain amount of muscles throughout our body. First we need to use our elbows and our feet to support our body off the ground and make it parallel to the ground. When the action starts, we need to adjust our breathing and hold on to this action for at least 40 seconds. We can feel our whole body exerting strength, and we can also feel our arm muscles tightening. Hold on for about a minute
Wednesday: Rest
Thursday: Supine dumbbell fly
Dumbbell movements can basically have a certain effect on exercising arm muscles. When doing this movement, we first lie flat on the yoga mat and let our bodies relax at this time. Grab a dumbbell with each hand and place it on our chest. When the movement starts, we use our arms to open the barbell from both sides of our body until our arms are fully opened downward and the arms are tending to in a straightened state. Next we will retract the action upwards. Do 4-6 groups a day, each group is 12-15RM
Friday: Rest
Saturday: Push-ups
This action can be done with our bare hands on the ground. At first, the palms of our hands and feet touch the ground. At this time, our hands are straight and our body is in a straight line, but our body and the ground are not parallel, but inclined. of. Next, we bend our hands downward to bring our body closer to the ground and ensure that our body is straight and parallel to the ground. Then raise some more arms up and start the movement again. Twenty to thirty push-ups at one time is more appropriate, 2-3 groups.