Bodybuilding has been unconsciously developed for decades, supplements are becoming more diverse, training is becoming more and more scientific, diet is becoming more and more stressful, and many movements have been largely abolished, but there are still a few movements that have become Eternal classic.
The following ten actions are the representatives of the old school training methods of Arno at that time.
1. Wide grip pull-up
The children's shoes that have seen the Schwarzenegger fitness book know that Arnold, Franco, and Kenworth are all benchmarks in the bodybuilding industry, but now more and more people are starting to pull down. To replace this classic action.
The super group with wide grip pull-ups and flat bench presses is excellent, and Arno is trained like this. Once in a while, you can train a group of opposing muscles at the same time, just as you train two and three at the same time. In this way, you can feel the pumping of the entire upper body.
2.T bar rowing
Place one end of the pole in the corner. You can choose to change hands in each group. The left hand is above the right hand, then the next group is reversed, ensuring that the total number of groups is even.
T-bar rowing can give your latissimus dorsi an extremely stretchable stretch, which is unmatched by barbell rowing.
3. One-arm dumbbell rowing
There are not many people who can complete this action correctly now. If you are really right, you can feel it. At the bottom, you can feel a strong stretch, and you can feel a full squeeze when the peak shrinks.
But if you just want to show off your strength in front of everyone, you may not realize the meaning of this action.
4. Push-ups
Want to be cool? Combine the upper oblique push-ups and the upper oblique birds to make a super group. Put your feet on the stool.
It's best to find two wooden boxes and put your hands on them to fully stretch your pectoralis major at the bottom. Don't underestimate it. The four groups of 8-12 each are enough to burn your chest muscles.
5. Sit up
Almost everyone in that era would do this. Keep your mid-back up to your shoulders, lie down, lift your dumbbells from the lift and know your head, just like drawing an arc.
This is an action to develop the intercostal muscles, but they can also exercise to the pectoralis major, latissimus dorsi and even the triceps.
6. Concentrated curl
Some people use their inner thighs to support their arms to complete a concentrated bend. Some people will lean on one hand and lean one hand on the dumbbell rack. The purpose of both is to keep your upper arm Do not move.
A common mistake is that people will curl their weights to their chests, but you should follow your little finger.
7. For the chest dumbbell arm flexion and extension
Lying on a stool with a dumbbell in one hand, like a single arm flexing and stretching, push it up, but don't let it fall to the ear here, but drop it to your other chest muscle. This is a variant of the traditional one-arm dumbbell arm flexion and extension, which is very effective.
8. Sit-back lever arm flexion and extension
Here to teach you a little trick, lie down, complete the 8 arms down to the back of the arm flexion and extension, then do not stop, continue to complete 8 times, each time down to the forehead. Then immediately do 8 narrow bench presses, elbows close to the body. This will definitely make your triceps explode.
9. Pretty hip squat
Grabbing a handle, any handle is OK, squatting, the trunk tilting back, all the pressure is concentrated on the thigh. If you can do this correctly, you can hold another barbell with your other hand.
10. Forearm training axis
As with its name, add weight to the other end of the rope, hold the handle and roll, and after a few sets your forearm will have an unparalleled burning sensation.
With the continuous development of science, the process of getting a good figure has been much easier than the Arnold era. We have a lot of supplements and a lot of equipment, but these actions will never disappear, no matter yours. What is the purpose, and mastering them will have a positive impact.
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