We all like to do arm exercises, but many of us do not get the desired growth.

　　Repeatedly doing the same in the action, the body may have to adapt your training methods, your gains will be affected.

　　With only a slight change, you will re-experience the thrill of muscle tearing and congestion.

　　The following 10 classic changes will bring your arm to a new level. They are not fancy moves that you don’t understand.

　　With just a few detailed changes, it’s time to add to your training. You will find that the effect is very different from the previous training.

　　 1. Triceps rebate

　　When flexing and extending your arms, just let your triceps reach the peak contraction, with both hands back and palms facing the ceiling.

　　Adding this extra action will help your inner head of your triceps, giving you stronger muscle contraction. Don’t let yourself swing back and forth, or use inertia to lift weights. Keep your elbows tight.

　　 2. Evangelistic (missionary) 7-7-7

　　The traditional preaching curl is divided into 3 stages, the bottom end-the middle stage, the middle stage-the highest point and peak contraction, the whole process.

　　Perform each stage 7 times. The method of doing this 21 times will increase your muscle tension time. You will force extra blood into the muscles, suggesting muscle growth. Extra tension will also cause muscle damage, which is also for growth and repair. Another important signal.

　　 3. Kettlebell triceps extension

　　The action is the same as the dumbbell, but the stimulation is slightly different. This will give a different challenge to the triceps. Keep your core tight and control the speed of movement.

　　 4. Curls-narrow barbell curls

　　Start with a narrower grip to focus on the lateral head of your biceps, and switch the grip after 6-8 reps. Your grip is slightly wider than your shoulders to focus on the training of the medial head of the biceps.

　　By using a variety of grips and control during the process, you will ensure that you get complete and effective growth. Many people just perform endless curls, but the effect is mediocre, but such small changes will allow you to fully take care of you. Area of ​​weakness.

　　 5. Supine arm flexion and extension 7-7-7

　　The same 21 training method, use an EZ bar, ensure that the weight is the weight you can complete and control, the bottom starting point-the forehead, the forehead-the highest point of peak contraction, the whole process, each 7 times.

　　 6. Parallel bar arm flexion and extension

　　What you need to change in this movement is your center of gravity. The overall movement is no different from the traditional movement. The elbow joint clamps the body, the body is straight up and down, do not lean forward, and the elbow is bent until the forearm is parallel to the ground.

　　The only change is that when you push up and stretch, place your center of gravity on one side of your body, such as the right hand side. The right arm will be significantly more strenuous, so slowly lower and move to the other side. Alternate left and right.

　　 7. Hammer curls in front of you

　　Performing a hammer curl on the front of the body will really activate the brachialis muscles and increase the width of the biceps. Don’t swing dumbbells, don’t use inertia, continue to slowly curl your arms.

　　 8. Narrow grip bench press

　　This is a basic triceps training exercise. It is also an underutilized exercise. The grip is slightly narrower than the shoulder width. Slowly lower the barbell. You need to keep your triceps tense at all times.

　　Never give up the full contraction of the triceps at the highest point.

　　 9. Backhand rope down

　　Backhand grip is more difficult than normal, so the corresponding the weight is adjusted, so that your elbow as much as possible close to the body sides, to allow the high point of the handle than the chest, triceps substantial compression at the bottom, to focus on a Complete contraction, this change will target your inner head.

　　 10. Rotating curl

　　Almost no one does this exercise, but it is absolutely necessary to try this exercise, because you will train the biceps and forearms at the same time. This is a complete arm training. When lifting the dumbbell from the bottom end, it is the same as usual, at the highest level. Rotate your wrist when you click, palm down, and then slowly lower the dumbbell.

These ten techniques are added to the training, the arm is really thicker by two centimeters最先出现在Sports ideas。