kung fu power · 06/03/2023

How the muscles in the arms are trained

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Where there is a mirror, of course, take a selfie

A little state is not selfie, how can I be worthy of lifting iron every day? But selfies should be handsome enough, such as arms, not thick, less lines are embarrassed to post out? Don’t say aside, I don’t take selfies! There are no selfie tutorials here today, only super effective arm training cheats!

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Full training is guaranteedIt sounds as simple as mom teaching little ones to brush their teeth, but have you done it? Many enthusiasts still can’t do it. Although it is handsome to constantly impact the large weight, it is not difficult to find that it becomes difficult to control the weight quickly, and finally the action has all become a half-way action, maybe less than half a distance.

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Even though half-course training has its own effect, it should be a complement to full training, not a replacement. If you skip the last third of the displacement, you’re getting farther and farther away from the good-looking and awesome arm!

Worse, when you start pounding personal records on bench presses, the tripods begin to appear weak in the final part of the displacement, unable to lock your joint.

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If you skip the first third of the displacement, you won’t be able to lift the bar from your chest while doing the narrow bench press. It is true that the number of half-legs can also bring growth, but it must be admitted that the benefits brought by the full movement are incomparable to the half-course action.

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So what is the full displacement of an action? Let’s talk about a sensual approach, such as feeling the complete stretch of the three heads when doing three-headed training, and letting the bar reach the back of your head when doing a skull crusher.

Make sure all muscle fibers are burned during centrifugation. Carry these methods into the back of the neck and arm flexion and extension, and other three-headed movements.


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Change angleYou know that chest training should be stimulated from different angles, you will do flat bench press, up and down bench press to stimulate the entire chest. This is also how most other muscles need to be trained, especially the triceps.But in fact, most people are training the three heads with very similar movements. The multi-angle secret is here, don’t miss every word, don’t understand the message to us!

During downward presses, dumbbell one-arm back flexion and various flexion arm braces, your upper arm is close to your body. This is a very good way to train the outer head, but on the other side of the horseshoe shape, the long head gets quite little stimulation.

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To focus on stimulating the long head, raise your arms above your head. When your arms are at the back of your neck or on top of your head, your long head is most involved.

Because the long head of the triceps starts at the back of your shoulder blades and connects to your forearm, its role is to help you straighten your forearm.

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Because the long head is only fully stretched when the arms are raised above the head. The muscles can only contract most forcefully after they have been sufficiently stretched.

So when your arms are at the back of your neck, the long head is the most activated. If you want the long head to have a chance to grow, schedule the three-headed movement on the back of the neck to start the training session.

Skull crusher, as we detailed earlier, in this series of movements, your upper arm and your torso are vertical, which means that your chances of both the long and lateral head being stimulated are greatly increased.

The long head is the largest of the triceps, so if you want to develop the overall circumference of the triceps, be sure to do more skull crushers and other neck movements.

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Focus on training multi-joint movementsIt is true that the triceps can be strengthened by single-joint movements, but why limit yourself. Just like if you train your chest, will you only practice rope clamping and flying birds. So how to do it, this sounds familiar, that is, to do multi-joint movements first.Using leg training as an example, think about how much weight you can squat and see how much weight you can use to flex and extend your legs. The multi-joint action allows you to use a large amount of weight, which can bring about a greater secretion of synthetic hormones.

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For the triceps, these multi-joint movements are narrow bench presses, weight-bearing back flexion and parallel bar braces, and various parallel bar machines, in which you can use relatively large weights.

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We recommend that you schedule these movements at the beginning of your training, when your energy is at a higher level and you not only need to develop higher strength levels, you also need to develop larger muscles.