Our arms bear too much weight in work and study, so we cannot forget to train our arms in daily training. We will find that many people start to train their arms in the gym. Arm training is not only muscle training, but also shaping training. So do you know what the arm shaping exercises are? These five movements can burn out your arms with high intensity. Let’s take a look together!
Training action 1
Sit on the bench and move up. Hold a dumbbell in each hand and hang it naturally on both sides of the body. The palms of both hands face each other. The upper arms clamp the body to keep still, and then let Bend your forearms and raise the dumbbells upward. Keep your arms stable during the movement and do not swing from side to side. This action is combined with the following actions to form a superset training for 12 times.
Training Action 2
Adjust the backrest of the bench press to 45°, sit on the bench press and lean on the backrest, holding each hand with both hands. Hold a dumbbell with your palm facing upwards, keep your upper arm stable, and just bend your forearm at the elbow to lift the dumbbell upward. Keep your arms stable during the movement and do not swing from side to side. Practice 12 times.
Training action 3
Adjust the backrest of the bench press bench to 45°, lean over the backrest of the bench press bench, grab a dumbbell in each hand, palms facing each other, first lift your elbows Bend your elbows and raise them at your sides, then keep your upper arms still and extend your forearms back. Keep your arms stable during the movement and do not swing from side to side. Practice 12 times.
Training Action 4
Standing Bench PressOn the back side of the bench, stand with your feet shoulder-width apart, your legs slightly bent, your elbows leaning on the back of the bench, your palms facing up and grasping the handle of the rope equipment, keeping your back straight and your upper arms Hold still against the back of the bench, and bend your forearms to do biceps curls. This movement and movement 5 constitute a superset training, training 12 times.
Training Action 5
Adjust the backrest of the bench press to 45°, sit on the bench and lean on the backrest, with your hands on your head Grasp the handle of the rope equipment above your head, keep your upper arm vertical to the ground, and do arm flexion and extension with your forearm. Train 12 times.