Many people who are in the gym want to have a beautiful and strong muscle. In addition to the developed pectoralis major, for a man, having a pair of giant arms is a dream, but for the arm muscles we use frequently every day, It is a technical job to strengthen and make it fully developed!
Today, Xiaoji provides a set of more effective training methods for the main muscle groups (biceps and triceps) of the arm. I hope to help everyone. The action should be accurate and the resistance should be appropriate. From the beginning, because of the heavy weight, I did so many "deception" actions, but I don't know that it is yourself.
Side show chest (no restrictions on left and right sides)
Action one, dumbbell curling starts from one side
Action 3, practice with sitting posture
Triceps 4 movements 16 groups
Action one, Smith narrow bench press
Action 2, the rope straight down
Action three, dumbbell neck flexion and extension
Action 4, the single arm dumbbells are pulled back and stretched.
After training, the target muscle should be fully stretched.
And according to their actual situation, in 30 minutes to 1 hour to add the right amount of protein that can be quickly absorbed + high GI carbohydrates, the reason is not much to say, these common sense experience is known to everyone.
21 days is a habit to develop, insisting on 21 days will definitely let you find a brand new self, 21 days of training content can be repeated. A 21-day failure, two, three, and countless 21 days, you will be proud of yourself.
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