If effective arm strength training can greatly increase fitness safety and fitness effect in the early stage of fitness, then every bodybuilder must increase arm strength training in the early stage of training. Today, Bian Xiao recommended a set of arm training programs and a set of fitness and muscle-building meals for everyone. Arm training is easy to enter a bottleneck period, and it is difficult to break through, which is why many bodybuilders feel that arm muscles grow rapidly in the early stage of arm training. But after several months of training, it is difficult to make any further growth. In fact, you have entered the bottleneck period at this time. At this time, it is necessary to match high-nutrient food (many people choose muscle-building powder, which is not recommended by Bian Xiao) and heavy equipment to stimulate muscles with greater strength. Only in this way can you break through this bottleneck and increase your strength quickly.
The following 7 movements and a group of muscle-strengthening nutritious meals, each movement is done in 4 groups, each group 12-6 times, and each muscle group of the arm is deeply stimulated with the maximum strength you can control. After the training is completed, you can eat muscle-strengthening nutritious meals to quickly supplement nutrition and accelerate muscle growth.
Action 1 heavy dumbbell bends alternately, and the descending group completes the action. Each group loses a certain weight, and each group (each side) does 10 times (the rest time between groups is shortened as much as possible).
Action 2+ Action 3 constitute a super group-dumbbell bending (arm clamping, forearm direction outward when bending) is completed after 6 times-Action 3 (Figure 4, same weight) dumbbell bending (arm clamping, forearm direction normal when bending) is 1 group.
Action 4: Stand, lift the barbell with heavy weight, with two groups of wide grips and two groups of middle grips. The weight used will gradually increase, and each group will do 10-6 times ~ the weight of the last group will decrease and shrink, and the control will be as slow as possible.
Action 5: Bend the dumbbell with heavy weight with the priest's chair (fixed inclined plate), with the same weight, and do it 12 times in each group (when you finish the eighth strength rest, use the other hand to help/assist, so you can complete it 12 times, which is 1 group).
Action 6+ Action 7 constitute a super group-after completing Action 6, sit on the dumbbell bend 12 times (slow control during descent), and directly complete without rest-Action 7, and sit on the dumbbell hammer bend 12 times is 1 group.
The following are the ingredients for a muscle-building meal. 1. Choose vegetables with high nutritional value, such as broccoli, asparagus, spinach, beans and mung beans. , and mainly cooking. (Don't fry it to avoid nutrient loss) Don't add any seasoning.
Then choose high-protein foods, such as chicken breast, turkey, beef, beef patties, shrimp, salmon and so on. The main method is to fry the baby, or cook it directly, or bake it in the oven with tin foil. According to your own needs, mix vegetarian food reasonably (usually two dishes and one meat) and then add rice (preferably brown rice).
Why do you want to add some seasonings and sauces, pepper, barbecue powder, barbecue sauce, sweet and spicy sauce, thousand island sauce, tomato sauce, etc. Put these in a lunch box according to your personal taste, then refrigerate them and eat them after each training. They can be cooked for three days at a time.
In addition to these fitness meals, you need to add some fruits and nuts, such as apples and walnuts. Fitness means practicing three points and eating seven points. If you don't eat well, you won't be able to develop a really strong and attractive muscular figure. If you want to keep fit, you should prepare your own fitness meal with your heart.