Create a strong biceps, triceps

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, we will provide you with a set of more effective training methods for the main muscle groups of the arms (biceps, triceps). I hope to help everyone. The action should be accurate and the resistance should be appropriate. At the beginning, I did so many "cheating" actions because of the weight, but I didn't know that it was yourself.

The side of the chest (no restrictions on the left and right sides) action one, the dumbbell curl starts from a single side.

Action 2, the barbell curls.

Action 3, practice with a sitting position.

The triceps 4 movements 16 groups of action one, Smith narrow bench press.

Action 2, the rope straight down.

Action three, dumbbell neck extension and extension.

Action 4, the single arm dumbbells are pulled back and stretched.

After training, the target muscle should be fully stretched and stretched to the target muscle. According to your actual situation, you can add a proper amount of protein that can be quickly absorbed + high GI carbohydrates within 30 minutes to 1 hour. Not much to say, these common-sense experiences are known to everyone.

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