Exercising Arms Long-Term But Not Shaping Well? You Need to Focus on These Details
As a beginner in fitness, we don't need to pursue flashy movements or overly complex fitness methods, but rather build a solid foundation and work out each muscle group in our body. When choosing exercises, people often focus on the arms, legs, and abs muscles. These muscles have more obvious lines, and there is a wide range of fitness equipment and action choices. Many gyms have barbells, and simple lifting actions can provide a significant amount of pressure on the arm muscles.
However, many people find that after exercising, their arms don't present a good shape and form, just have larger muscle mass, and a thicker circumference. This is a bit better for men, but most women still hope to look slimmer overall.
The reason for this is because we ignore some details during exercise. Lack of planned training and chaotic fitness pressure cause the muscles in the body to grow randomly. The following actions can shape the arm's shape without creating large muscle mass. Let's take a look.
One: Barbell Curl + Rope Pulldown
This set of exercises uses both a barbell and a rope. First, keep your body upright, then hold the barbell with both hands, with the distance between the hands about the same as the distance between your feet. During the lifting process, try to maintain the stability of the upper arm, and slowly lift it up. You can slowly feel the contraction and pressure of the muscles. When you finish the first action, you can use the rope. Pulling up with both hands can exercise the muscles in the back and upper arms. This comprehensive exercise makes the muscles of the arms develop more perfectly and beautifully.Two: Priest Bench Curl + Overhead ExtensionThis set of exercises may be a bit more complex. At the beginning of the first part of the exercise, try to keep your arm above the priest bench, similar to the previous exercise. Hold your feet and shoulders at the same distance. Then slowly release your arms, and gradually bend and curl your arms, feeling the contraction of the muscles above the arm. After that, use the rope to slowly lift your arms, slowly touching your ears, holding for 10 to 15 seconds of static, maximizing muscle stretching.Three: Dumbbell Incline Curl
It uses dumbbells, but this time our arms are not straight up and down, but slowly tilt at a certain angle and lift them to the left and right. This is because our arms are originally in a straight up and down movement, exercising the muscles are fixed, in order to get the arm muscles more comprehensively stretched, we need to change the posture and direction. When you finish this exercise, lift your arms up and hold them for a while, trying to make the muscles of your arms bear the weight of the barbell, not your wrists.
Now many people focus on the pressure feeling when they exercise, but ignore the stretching effect. Stretching before and after exercise not only relaxes our bodies, but also shapes a good muscle state. Through stretching, we can have a perfect shape. Of course, when exercising the arm muscles, we may cause wrist or shoulder muscle strain, so we should exercise according to the perfect action posture. When we exercise in the correct posture, we mainly stimulate the arm muscles, not other places.1015
