MARSAFIT Home Gym Fitness Rowing T-bar V-bar Pulley Cable Machine Attachments, Bicep Curl Tricep Lat pulldown Bar Back Strength Training Handle Grips Lat Pull Down Bar Press Down Exercises
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SERTT Weight Cable Pulley System Gym, Upgraded Cable Pulley Attachments for Gym LAT Pull Down, Biceps Curl, Tricep, Arm Workouts - Weight Pulley System Home Gym Add On Equipment
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The training session is built for beginners, so it will focus on effective and easy basic exercises.
Before starting the exercise, you should warm up for about 10 minutes, it is best to rotate the joints for 5 minutes and walk gently to warm up the joints for another 5 minutes (very important for new exercisers your body is not familiar with the effects). movement of the exercise).
Lesson 1: Roll your arms first with dumbbells
5 Sets (Sets):
1 set of 12 reps warm up with 45% of the maximum weight you can do standard form (MW) in 1 rep. 1 set of 12 reps 55% MW. 3 main sets with 70-80% MW, 10-12 reps.
Rest between sets of 60-90 seconds (the shorter the better). Try to complete the exercise with the best form possible.
Tips: The arm below the shoulder should not swing much, try to complete the full range of the movement, pay attention when going to the highest bar, stop and hold the muscle tension for 1s to increase the difficulty as well as impact the muscles.
natural back, don’t be too hard and don’t bend to practice cheat.
Down slowly inhale throughout the process, roll up to exhale.
Exercise 2: Forearm curls with dumbbells (Standing or sitting)
5 Sets (Sets):
1 set of 12 reps warm up with 45% of the maximum weight you can do standard form (MW) in 1 rep. 1 set of 12 reps 55% MW. 3 main sets with 70-80% MW, 10-12 reps.
Rest between sets of 60-90 seconds (the shorter the better). Try to complete the exercise with the best form possible.
Tips: Lower arms to close to the body, up to 5 cm away. When lifting weights, you can raise your arms a little higher so that the front muscles are rolled more, but also distribute the force to the front shoulders.
Down slowly inhale during the process, lift the weight up and exhale. You can practice with both hands at the same time or alternately.
Lesson 3: Hammer dumbbell curl (Standing or sitting)
4 sets (Sets):
1 set warm-up 12 reps 55% MW. 3 main sets with 70-80% MW, 10-12 reps.
Rest between sets of 60-90 seconds (the shorter the better). Try to complete the exercise with the best form possible. You can see the picture in red to see which muscle it eats. This exercise for the muscle group in the big forearm, creating harmony for the whole arm.
Tips: Arms perpendicular to the ground, keep steady without swinging.
Down slowly inhale during the process, up exhale.
You can practice alternating with each hand or both hands or one hand 10 times in a row and then switch to the other hand.
Lesson 4: Roll the barbell on a 45-degree incline bench
This exercise has both the effect of building muscles, stretching the muscles, creating space for the muscles to grow.
4 sets (Sets): 1 warm-up set of 12 reps 55% MW. 3 main sets with 70-80% MW, 10-12 reps.
Rest between sets of 60-90 seconds (the shorter the better). Try to complete the exercise with the best form possible.
Tips: Arms and forearms are in line, holding hands firmly. Do not remind your butt, arch your back to practice cheats, it’s both easy to get injured and ineffective.
Down slowly inhale during the process, up exhale.
Lesson 5: Biceps Ladder
2-3 main sets, practice until you can’t get any more. Remember, do this exercise until you can’t get any more.
This exercise is really effective when it comes to the right movements, but not many people know, it helps develop your entire arm.
Rest 1-2 minutes between sets. Try to complete the exercise with the best form possible.
Tip: Focus on getting up with your biceps, avoid using your lats to go up a lot..
Pay attention when reaching the highest point, stop and hold the muscle tension for 1s to increase the difficulty as well as the impact on the muscles.
Slow down, inhale during the process, pull up, then exhale.
AimiDream V Bar Landmine Handle Attachment for Barbell Bar, Solid Multi-Grip Landmine Handle Attachment with Non-Slip Rubber Handle, Fits Olympic Bars Strength Training Bars,Black
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QPARVERS Cable Machine Attachment LAT Pulldown Attachments Cable Machine Accessories for Home Gym
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SELEWARE Triceps LAT Pulldown Attachments Home Gym Workout Accessories with Non-Slip Soft Rubber Grip Cable Machine Attachments Triceps Rope Double D Row Handle Pull Down Bar Straight Bar Exercise
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KENSUI Swissies V2 MAX: Ergonomic Handle Attachment for Pull-up Bars, Barbells, Cables and Resistance Bands
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