A complete collection of fitness plans for beginners - arm chapter

We will bring you a complete set of novice fitness plans. Today we are bringing a complete collection of novice fitness plans - the chest. We will select 4 best-effect movements in each part. In terms of the number of times, 1-5 times are the overall strength of the muscles, and novices are not recommended. 6-12 times are the best effect on muscle development, and more than 15 times are the improvement of muscle lines. Everyone should set the number of times they need based on their own goals.

Among strength trainers, 80% of people start training to have thick arms; the other 20%, of course they are all lying. For bodybuilders, thick arms are not the most important condition, at least one of the most important conditions. But what we need to know is that thick arms not only require biceps, but also the most important composition of the arms is Triceps.

Arm training movement:

Dumbell hammer curl 3-4 groups

Stand (or sitting position), holding the dumbbell hanging on the side of the body, the upper arm is close to the body, and the elbow joint is the only joint to move. Curling up hard, you can feel the expansion and bulge of the biceps on the lateral side. The highest point is peaked and contracted, and then slowly restored, and the arm is completely straightened at the lowest point.

Barbell curl 3-4 groups

Hand holding both hands (wrist rotation outside, tiger mouth outward) barbell, holding the barbell shoulder-width away from both hands. The arms are naturally drooping, so that the barbell is located in front of the thigh. The back remains straight and the abdomen are closed, and the barbell is raised along the arc to the highest point. Stop at the highest point for a while before returning to the starting position along the original path.

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Related recommendations:

The complete collection of newbies' fitness plans - shoulders

The complete collection of newbies' fitness plans - chests

The complete collection of newbies' fitness plans - backs

The complete collection of newbies' fitness plans - abdomen

The complete collection of newbies' fitness plans - legs

The complete collection of newbies' fitness plans - hips

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