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How to improve my strength

assunhaop2010-04-17 21:11:35 +0000 #1
I love wrestling and students how to improve my strength and wrist arm strength what are introduced to the methods and training
Legend violent criminals2010-04-17 21:27:24 +0000 #2
is the simple sit-ups, C Lo so strong is the day of 3000 one's doing out
masha0072010-04-17 21:20:56 +0000 #3
wrestling skills are critical.

Alone conditions, the arm strength, waist, lower plate with a pair of dumbbells force

and specific training methods are as follows:

"<1, the chest>>

1. Supine elected: the thickness of pectoralis major training and the thoracic groove.

Action: two hand-held dumbbell supine bench, dumbbell placed shoulder, palm facing up, the push to arm dumbbell extension, pause, and then recover slowly. Tip: the push and were curved down so that the full contraction of pectoralis major and thorough stretching.

2. On the ramp elected: training on the major pectoral muscle.

Action: Action Tips and supine choose the same difference is transferred to the bench face angle of 30

40 degrees, oblique lie above do. 3. Supine birds: the main training center chest ditch.

Action: supine bench, two hand-held dumbbells, palms contrast, the natural extension in the chest, arms above the elbow to the side arms micro-arc delegated to the lowest point of dumbbells, chest fully extended, the chest muscle contraction force to arms arc shape on the move to restore. 4. Supine straight arm pull-up: chest expansion, training pectoralis major, serratus anterior muscle of the best action.

Action: shoulder sit cross-bench, feet forward, hands clenched in the chest at the top end of the dumbbell, dumbbell shoulder axis will slowly put to (down) head back (feeling chest and thorax extension), put limits again Lifting dumbbells reduction.

Note: To prevent damage, not too fast pace of the decentralization process.

"<2, the shoulder>>

1. Elected: deltoid training before the main beam, the beam and after the beam.

Action: posture, holding dumbbells in both lateral, outreach elbows, palms forward, to push dumbbell to the highest point of the arc, pause, slow control dumbbell according to the original line (arc) reduction. Tip: can also be done standing, arms at the same time to do one-arm rotation can be done.

2. Lateral Raise: The main training deltoid muscle in the beam.

Action: two hand-held dumbbells perpendicular to the front legs, body slightly forward, and bend your elbows, lift the dumbbells on both sides of the high bridge until you come to the deltoid muscle in the "peak contraction" position, pause, and then slowly reducing the shoulder muscle control . Can also be done one arm, arms rotation. 3. Leaned over Lateral Raise: the main beam after deltoid training.

Action: two hand-held dumbbells, palms relative, knees bent, body stability, arms to both sides on the move, and then slow to restore control. 4. Shrug: The main train trapezius.

Action: two hand-held dumbbells perpendicular to the lateral knee peg-leg, upper body micro-forward, fully on the shoulders raised, the trial acromion lobe touch, pause, and then restore the slow control.


1. Leaned over arms row: the main train the latissimus dorsi.

Action: Micro knees bent, holding dumbbells in each hand, hanging in the body before the bottom, to the contraction of latissimus dorsi muscle to the elbow and shoulder pulling dumbbells slightly

above shoulder height or position, pause, and then back width muscle tension dumbbell slowly to restore control. Note: Boat mainly in the latissimus dorsi muscle contraction stretching, upper body should not elevation, to avoid leveraging.

2. Leaned one arm rowing: The main training back outside and lower back.

Action: holding dumbbells, palms inward, the other hand support the location of the ipsilateral leg knee implant to stabilize the body. The dumbbell that the waist position (back muscles fully contracted), pause, and then controlling the slow reduction (full stretch back muscles), done at the side for the other side to do. 3. Straight leg dead lift: The main train lower back, gluteus maximus and biceps femoris.

Action: hold dumbbells in each hand hanging in front of body, feet of natural opening, shoulder width, legs straight, back straight, body flexion, the rise until the upper body is about parallel to the ground. Then forced to make under the upper body to restore back muscle contraction. NOTE: To maintain tension, the body flexion dumbbells do not touch the ground. Action should not be too fast.

"" 四, biceps>>

1. Alternating Curl: The main training biceps, biceps isolated.

Action: sitting (or standing), both hands hanging on the lateral dumbbell, palm relative, elbows by your sides. To the elbow as the fulcrum, curl up, and forearm supination the palm facing up, move to the highest point of tightening biceps, pause, and then control the reduction. Rotation to do.

2. Ideas Curl: The main train biceps muscle peak.

Action: standing, upper body the natural flexion, vertical dumbbell in one hand, in front of body, arm or leg posted by ipsilateral knee. The other hand bent ipsilateral knee or leg, stabilize the body. Dumbbell curl arm up to the highest point so that the contraction of the biceps to the limits, pause, and then recover slowly. 3. Scoliosis quote: The main training brachialis and forearm muscles.

Action: sitting (or standing), holding dumbbells in each hand hanging in the lateral, relative palm, upper arm close to lateral elbow as the fulcrum, forced to give up the highest point bending, pause, and then recover slowly. Tip: arms may also be done, there can be alternate to do.

"<5, triceps>>

1. Posterior arm flexion and extension: The main training triceps.

Action: sitting (or standing), both hands on the back of the neck at the top end of the dumbbell, palm forward, upper arm fixed to the elbow as the fulcrum to do bent arm extension. Tip: arms may also be done, there can be alternate to do.

2. Bent arm flexion and extension: The main training the upper triceps.

Action: bent, feet before and after the opening into a lunge with one hand and knee stability and body support front legs and another holding dumbbells, upper arms close to sides of body. Triceps forced back to the top of outriggers forearm parallel to the ground, so that the limit triceps contraction, pause, and then recover slowly.



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