In the process of training various muscle groups in the whole body, although the arm part is only a small muscle group, it is very popular. For male friends, full and developed arms are a symbol of strength, so many friends like to bend their arms very much. To show off your biceps; for ladies and friends, although we don't ask for thick arms, we want to make our arms strong and firm, because even arms will not only make us look thinner but also Make yourself look younger. That is to say, whether it is from the perspective of muscle growth or from the perspective of shaping, the arm muscles will always be loved by everyone.

So when it comes to arm training, what is the first movement that comes to our mind? Obviously, this action is curling, but we must know that if we want the entire arm to be clear and beautiful, we must coordinate the development of the entire forearm muscle, and curling is only a training action for the biceps, so for arm training In other words, curls are not enough, there are also movements that target the triceps, that is, flexion and extension.

In the training process, in order to improve efficiency, we need to understand the biceps and biceps, and then choose the corresponding movements to train, so that the training will be targeted instead of blindly. . So let's take a look at the biceps and triceps muscles first.

Biceps: It is located on the front of the forearm, including the long head and the short head. At the same time, this part of the front of the forearm is not easy to accumulate fat. Therefore, as long as the body fat rate is not too high, you will see it when you bend your arm. this muscle.

In the choice of exercise methods, when the arms are bent, the biceps will be stimulated, and the main exercise is curling. When the elbow is pulled back, the long head of the biceps is effectively exercised, while the short head of the biceps is targeted when the elbow is in front of the body.

Triceps: Located on the back of the forearm, including the long head, the medial head and the lateral head, it occupies two-thirds of the volume of the entire forearm muscle group, so for men who want to break through the arm circumference, it is more Pay more attention to the exercise of the triceps; at the same time, for female friends, because the back of the forearm is a place where fat is easy to accumulate, so when you lose fat or grow with age, the back of the forearm It is easy to relax, resulting in the formation of bye-bye meat, so for female friends who want to shape their arms, the triceps are also the key part.

In terms of the choice of exercise methods, when the arms are straight, the triceps will be stimulated, and the main exercise is arm flexion and extension. However, different angles will also focus on stimulating different heads. When the arms are raised over the top, the long head will be exercised. When the arms are close to the body, the medial head and lateral head will be exercised. When the arm is perpendicular to the body, the three heads are equally stimulated.

From the above structural analysis of the biceps and triceps, and related actions, we can see that the main exercise for the biceps is to flex the elbow to make it contract, while the triceps is exactly the opposite. When the biceps is contracted, we think it is the active muscle, while the triceps is the antagonist muscle and works in the opposite way, so in the actual training process, in order to improve the overall training efficiency, Often a biceps exercise and a triceps exercise are performed as a superset. Of course, in the actual training process, whether you want to use the super group method should be carried out in combination with your own ability, rather than reluctantly.

To sum up, whether it’s men who want to break through the arm circumference, or women who want to shape their arms to eliminate the meat, they must target the muscles of the forearm and then combine their arm muscles. The characteristics and the purpose of the exercise can be used to specifically arrange the training movements, but it should be noted that no matter whether you like it or not, you must train according to the principle of coordinated development of the arm muscles, rather than just practicing the movements or training you like. part.

Through the above content, after we have an understanding of the muscle structure and related characteristics of the forearm, we need to understand the relevant actions before we go to the actual training. So let's share a set of training movements for biceps and triceps. This set of movements can be done with a single elastic band, so you can meet your training needs at home. Of course, you can also use dumbbells. .