We bear too much weight in work and study in our arms, so we must not forget to train our arms in our daily training. We will find that many people in the gym begin to train their arms. Arm training is not only for training muscles but also for shaping training. So do you know what the action of arm shaping training is? These 5 actions help you lose arm fat quickly, let’s take a look!
Training action 1
Sit up on the bench press, grab a dumbbell with both hands and hang down naturally on both sides of the body, hold the palms of the hands facing each other, hold the body with the upper arms, and then let the forearms bend the arms to raise the dumbbells. Keep your arms stable during the movement and do not swing from side to side. This action and the following actions form supergroup training, which is trained 12 times.
Training action 2
Adjust the backrest of the bench press to 45°, sit on the bench and lean on the backrest, hold a dumbbell in each hand, palm up, keep the big arm stable, just bend the forearm to raise the dumbbell. Keep your arms stable during the movement, don’t swing left and right, train 12 times.
Training action 3
Adjust the backrest of the bench press to 45°, leaning over on the backrest of the bench press, holding a dumbbell in each hand, palms facing each other, first raise the elbows of both hands on both sides of the body, and then keep the upper arms Move, extend the forearm back. Keep your arms stable during the movement, don’t swing left and right, train 12 times.
Training action 4
Stand on the back of the bench press, stand with your feet shoulder-width apart, bend your legs slightly, lean your elbows on the back of the bench press, hold the grips of the rope equipment with your palms up, and keep your back strong Straighten, keep your big arm against the backrest of the bench press, and let your forearm bend to do a second curl. This action and action 5 constitute a supergroup training, which is trained 12 times.
Training action 5
Adjust the backrest of the bench press to 45°, sit on the bench and lean on the backrest, grasp the grip of the rope device with both hands above the head, keep the upper arm vertical to the ground, and do the forearm flexion and extension. Train 12 times.
