2017年7月15日星期六

A few strokes make your upper arm look better than your sleeve

A man's figure is good and his clothes look good. In addition to being tall and strong and without fat, we often pay attention to this man's chest and arms, that is to say, upper limbs. The upper limb is often the most critical because a garment wants to keep up and a good fit.

The importance of the upper limb muscles, presumably a lot of fitness old drivers than leaves familiar, connecting us back here, and many other fitness action requires arm and upper limb involvement, including our daily life all cannot do without.

With leaves very love the metrosexual man blogger Daniel for example. His figure is not tall, and the muscles and physical fitness compared to the real people do not have much advantage, but wins in the muscles of symmetry, chest, arms, upper limbs lines are very nice.

Daniel dress feeling is very "full", can hold up, do not give a "sick" empty, whether it is a simple T-shirt or shirt, he can be a good way to wear clothes and contour type.

So, well proportioned muscle, full of sense of strength of the upper limb metrosexual man dressing, absolutely is a plus. The leaves then describe two effective ways to exercise your upper limbs.

One

Each group has 8-12 movements, each time 4-6 groups

Single arm dumbbell lateral; hand hold support, one hand holding a dumbbell, let the body slightly tilted, bending the elbows with dumbbells, let the shoulder force, lift the dumbbell to shoulder height, finish a set of replacement of two hands.

Dumbbell shrug; it is best to start practicing lighter weight, stand upright, hands down, parallel to the body, hold the dumbbell, then to shrug, as high as possible lift dumbbells, at the highest point of 1 to 2 seconds of pause.

Unilateral Arnold press one hand toward the inner; hold the dumbbell, slow dumbbell will rotate 90 degrees to the side, and then lifting dumbbells over his head, after a short pause, return to the initial action, on the other hand to complete a set of actions.

Leaned out; sitting on the bench, bent down abdomen, hands holding dumbbells perpendicular to the ground, and then raised his hands straight, not bent, the final parallel to the ground.

Rope sideward; the rope device to the minimum, one hand holding the handle, the other hand holding the handle bar, the body slightly tilted, similar to the first step sideward as pulling grip handle to shoulder height, stay for 1 to 2 seconds, and then restore the initial.

Surface tension; both hands grip for rope device, arm pull grip handle to his face, and then slowly to restore the initial action.

Narrow spacing and shrinkage of the chest, bench; hold the barbell, the upward recommendation, attention can not be completely straight arm.

Sitting barbell curl; sitting on the bench, the elbow is fixed on both sides of the body, hands to reverse the upward elected barbell, elbow fixed can not touch.

To curl the chest against the instrument; oblique supporting arm holding hands, reverse inward lifting.

The barbell neck crank arm extension; (high, the difficulty also has certain risk, so it is recommended for beginners don't try) hands reversal, similar to the head movements, palms turned upwards, holding the barbell, then lifted upward.

Upper limb muscle is not the bigger the better, the pursuit of the main effect is deltoid muscle, back muscles and arm muscles to achieve balanced development, looks symmetrical, beautiful. Therefore, the above training methods do not have to repeat every day, about three or four days a week can exercise, pay attention to the next day, beware of muscle strain.

Two

Second methods of upper extremity training is mainly derived from the push ups, with a variety of instruments is relatively small, can whenever and wherever possible at home practice. Each action 8-12 times, support for 30 seconds to 1 minutes.

Related labels:

Leaf

Neal

Bodybuilding

Palm

没有评论:

发表评论