As the fitness craze continues to rise, more and more female friends are gradually improving their wrong notion that thinness is beauty and gradually accepting the idea that physical beauty is true beauty.
In other words, female friends can also have muscles. With the right muscle lines, they can be breathtakingly beautiful and it is also very reasonable.
Now let’s introduce a set of arm muscle training exercises to all male and female friends. Female friends can learn how to slim their arms and create a pair of charming arms, making your arm lines more aesthetically pleasing. Male friends can quickly acquire a pair of strong and powerful arms, looking extremely imposing.
The first step is to stand with your feet shoulder-width apart. Use two 2.5KG dumbbells and alternately bend and lift them on both sides. Each time you reach the top, pause for 2 seconds before lifting the other end. Gradually find the muscle stimulation in your biceps through this training.
Action Two: 2.5KG dumbbell synchronized curl
It has similarities with Movement One. Each movement requires both hands to perform a simultaneous upward curl movement. The difficulty of this movement lies in the need to control the core and trunk of the body well to avoid excessive shaking of the body during the movement, which is a phenomenon of the body borrowing force. As long as this kind of leveraging behavior is reduced, the stimulating effect on our target muscle groups will not be weakened.
Action 3:2.5KG single-sided vertical curl
The vertical curl, as the name suggests, is to hold the dumbbell vertically, complete the entire curl on one side and then switch to the other side. It is quite different from the traditional bending movement. This movement can provide deeper muscle stimulation to the brachial muscles of the arm and is also one of the best choices for arm training movements.
Action Four: 2.5KG bent barbell curl
First, adjust the fitness chair to a 45-60 degree Angle, lean your body against the back of the chair, and then hold the crank barbell with your hands behind your back. The width between your hands should be as wide as your shoulders. The advantage of this movement is that it completely isolates your body from all kinds of external forces, and the stimulation of doing the full swing is more obvious.
Action Five: Pull and curl on a 2.5KG rope
The gantry crane is one of the most popular comprehensive fitness equipment. Its function can help every fitness enthusiast achieve the effect of training the whole body, and it is also a must-have item for all gyms. First, adjust the weight to 2.5 or 5 kilograms and use the rope handles to pull towards both sides of your upper body. This can also achieve good results for training your biceps.
Action 6: Press down with a 5KG rope
There are two relatively important muscle parts on the arm, the biceps brachii and the triceps brachii. For different muscle tissues, it is necessary to choose different training movements. This rope descent movement is a signature move for training the triceps. When performing the movement training, only the flexed arm extension movement method needs to be used to operate.
Action 7:2.5KG behind arm flexion and extension
This movement also uses a gantry and a rope for training. With a weight of 2.5 kilograms and a backward bending posture, place the rope behind your head and perform arm flexion, extension and pull from back to front.
Action 8:5KG unilateral arm flexion and extension
Unilateral arm flexion and extension can better enhance the contraction sensation of the triceps brachii muscles in the arm, prevent excessive borrowing of force, and is very good for the overall stimulation of the arm#Wholesale of dumbbells from fitness equipment manufacturers#Wholesale prices of various indoor fitness equipment from large commercial fitness equipment factories#We sell various indoor fitness equipment at wholesale prices
