14-day clock-in challenge: how to develop a unicorn arm in fitness?

2020-08-12 06:55:56 0 Comment 970 views
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Want to practice a unicorn arm in 14 days? Novice is impossible, it must be a fitness veteran. If you want to practice the unicorn arm, pay attention

Want to practice a unicorn arm in 14 days? Novice is impossible, it must be a fitness veteran. If you want to practice the unicorn arm, pay attention to the muscle training for the shoulders and arms. First, understand the muscle structure of the shoulder and arm. The shoulder muscles include: deltoids (front, middle, and back), trapezius; arm muscles include: biceps, triceps. Just choose 3-5 movements during training, and diet after training is also critical. Three-point training and seven-point eating. After high-efficiency training, you must keep up with the nutritional supply, otherwise there will be no effect after training.


14-day clock-in challenge: how to develop a unicorn arm in fitness?

Shoulder Anatomy of the arm muscles

Here is a recommended fitness plan and training exercise:

Dumbbell stand side lift-training the deltoid muscle, choose the appropriate dumbbell weight according to your own strength, each group 3-5 weights, do 3-4 sets, rest 15-30 seconds between sets.

14-day clock-in challenge: how to develop a unicorn arm in fitness?

Dumbbell stand side lift


Dumbbell prone side lift-training the deltoid muscle back beam, choose the appropriate dumbbell weight according to your own strength, each set of 3-5 weights, do 3-4 sets , Rest 15-30 seconds between sets.


14-day clock-in challenge: how to develop a unicorn arm in fitness?

Dumbbell prone side lift


Dumbbell sitting posture-the best exercise for training deltoid muscles. Choose the appropriate dumbbell weight according to your own strength. Each set of 3-5 weights, do 3-4 Group, rest 15-30 seconds between groups.

14-day clock-in challenge: how to develop a unicorn arm in fitness?

DumbbellStanding recommendation


14-day clock-in challenge: how to develop a unicorn arm in fitness?

Equipment sitting press

Arm training action:

Dumbbell curl-training biceps, pay attention to exercises Don't shake your body, shrug your shoulders, choose the appropriate dumbbell weight according to your own strength, each set of 3-5 weights, do 3-4 sets, and rest for 15-30 seconds between sets.

14-day clock-in challenge: how to develop a unicorn arm in fitness?

Dumbbell standing curls


Barbell standing curls-practice biceps, pay attention to your body when practicing Don't shake, shrug, choose the right dumbbell weight according to your own strength, each set of 3-5 weights, do 3-4 sets, rest 15-30 seconds between sets.

14-day clock-in challenge: how to develop a unicorn arm in fitness?

Barbell standing curl


Dumbbell arm flexion and extension-practice triceps, choose the right one according to your own strengthThe weight of dumbbells, each group of 3-5 weights, do 3-4 groups, rest 15-30 seconds between groups.

14-day clock-in challenge: how to develop a unicorn arm in fitness?

Dumbbell arm flexion and extension

There are many training actions, you can choose the training action that suits you according to your training venue and physical fitness, so that you can get twice the result with half the effort, and hope to help you. Come on!

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