The frontal muscles are among the most important upper body muscles that gives a special appearance to the body of a athlete. But how can we have beautiful arm muscles? The only way to get beautiful and attractive fronts is to do the movements with a specialized program. In this article, phytamin discusses the importance of practicing these muscles and also puts you a frontier program.
Brief introduction of the front muscles of the arm
The arm muscles actually cover the arm bone and are divided into two parts of the front and back of the arm. The frontal muscle or bice is located in the anterior and surface of the arm, leaving the elbows and rotating your arms. The specialized anatomy of this muscle can be found in the article “Anatomy of the body muscles” Study.
Introducing the best arm movements
In this section, we will introduce you to the best front movements that can be done with dumbbells, cache and club equipment.
Cache
Removed
Removed
How to move
Connect the cache to the bottom;
Stand behind the door and a little further;
The hand is smooth and stretched;
Elbow beside the body; to be fixed;
Try to keep the forearm and wrist outward and your forearm is constant so that the elbow has an angle of 2 degrees;
Move upwards until your elbow does not move forward;
Then slowly move down;
Be completely opened in the lower part of the elbow movement;
Do one hand for the other hand after the repetition is over.
Single -hand
Single -hand
How to move
Put the cache underneath;
Hold the strap in one hand and stand a little further and back the door so that the palm is forward;
The hands beside the body to be stretched and smooth;
Take your hands up and try not to shake your elbow and then open your elbow down;
Run the movement for both hands.
Brazo
Brazo
How to move
Sit down to run this movement of the bench or bed;
Rotate a little upper body to the left;
Rely on the right elbow of your right hand into the right foot;
Your hand should be pulled and cache under your left foot;
Take the cache in this case;
While keeping your arm constant, take your breath out and raise your hand and focus on the front;
Up to the point where the front is completely contracting and on the shoulder surface, raise it;
Pause at the highest point of momentum and slowly return the cache to the starting point;
Repeat the other hand after completing one hand.
Hammer
Hammer
How to move
Keep your cache and stand upright;
Take the cache straps so that the palms of the hands are facing each other;
Elburns are constant;
Try to bend your elbow upwards and then open slowly.
Rop
Rop
How to move
Connect the cache down the door and stand side by side and take the cache with the opposite hand;
Fix the elbow next to the body while the hand is smooth and keep up to the end of the movement;
The palm of your hand should be next to your body;
Take his hand inward to shrink the front muscle;
In this case your hand is in the middle of the chest;
Make sure the upper part of the arm is fixed and the dumbbell up to the front of the chest;
Pause at the highest moment and slowly return the hand to the starting point;
Then move on for the other hand.
Suture
Suture
How to move
Adjust the strap at the lowest point;
Lie in front of your feet close to the door and the soles of your feet on the floor;
Take the cache handles while the palms are upward;
In this case your hands are next to the front and on the body, this is the starting place;
Now, use the front muscles, to move the handle up, until your hands are close to the shoulders, continue moving;
Keep the contraction for a moment and return your hands to the starting place.
Front -wheel -drive
Front -wheel -drive
How to move
Stand up and place the cache under your feet;
Hold the strap in one hand so that the hand is upward;
Hand beside the body to be stretched and smooth;
Take your hand up and try not to shake your elbow and then open your elbow down;
Run this move for the other hand.
Dumbbells
Standing in front of the dumbbell
Standing in front of the dumbbell
How to move
First hold the dumbbells next to the body;
The palms of your hands are forward and your hands are stretched and flat;
Stand flat; The elbows are constant beside the body and move the dumbbells upwards;
Raise dumbbells so that your elbows do not move forward;
Then gently move down.
Single hand dumbbell stands single -handed
Single hand dumbbell stands single -handed
How to move
Stand flat while you have dumbbells in any of your own two -lessee;
Run the move to the end of the repetition only with one hand and then run for the other hand;
Keep the elbow next to the body while the palm of the hand is toward the body;
Now move the dumbbell upwards by holding the elbow fixed and collect the elbow;
Raise the weight to the point where the front of the shoulder is completely contracted and the parallel weight of the shoulder surface;
At the highest instantaneous point pause and shrink the frontal muscle;
Slowly lower the weights to the starting point;
Repeat this movement for the other hand.
Standing Dumbbell Standing
Standing Dumbbell Standing
How to move
First hold the dumbbells next to the body;
The hands are stretched and flat and your palms are forward;
Stand flat;
The elbows are fixed next to the body and move the right dumbbell upwards;
Raise the dumbbell so that your elbow does not move forward;
Then slowly move down;
When the right hand is straightened, move up the left dumbbell with the same condition;
Run a repetition with the right hand and a repetition with the left hand.
Currency Dumbbells
Religious Dumbbells (Arnoldi)
How to move
While you have chosen a dumbbell with medium weight, sit down the edge of a bed table;
Use your right hand to get dumbbells;
Rely on the right elbow of your right hand into the right foot;
Your hand should be pulled and dumbbells above the surface of the earth;
Raise the dumbbell and focus on the front while holding the arm constant;
To raise it to the point where the front is completely contracting and dumbbells on the shoulder surface;
Pause at the highest moment of momentum and return the dumbbell slowly to the starting point;
Make sure your hand is completely inside the body and move straight upwards;
Repeat the movement for the other after completing one hand.
The front of the dumbbell pair into the inside
The front of the dumbbell pair into the inside
How to move
Take the dumbbells in the hands and stand while the hands are flat;
Elbows should be next to your body;
Take your hand inward to shrink the front muscle of the arm. In this case, your hand is in the middle of the chest;
Make sure the upper part of the arm is fixed and the dumbbell up to the front of the chest;
Pause at the highest instant point, then slowly return the dumbbell to the starting point.
Rotary Dumbbell Standing
Rotary Dumbbell Standing
How to move
Take two dumbbells in hand;
Hands to be smooth;
The palms of the hand be forward;
Move the dumbbells upwards;
In the upper part of the movement, rotate the wrist so that your palm is downward;
Then move down and re -run the movement.
Run and hammer dumbbells
Run and hammer dumbbells
First hold the dumbbells and stand while the hands are flat;
The elbows should be on the side and the palms of your hands; This will be the starting point;
His hand has a hammer up to the front of the arm muscle;
Make sure the elbow part is constant and the dumbbells up to the shoulder;
Pause at the highest instant point then slowly return the dumbbell to the starting point.
Club front movements
Smith
Wiring front
Sleeping in front of the wiring
Open -ended wiring
Racing wiring
Standing in front of the plate
Front -wheel drive
Cross -Tech front
Larry front
Religion Larry Larry Open EZ
Larry’s front lari
Standing in front of the bar
Things to know before starting a professional front program
Before you go to running a heavy -duty program, you need to know a number of important tips to reach your goal faster and easier.
Start training without Warm Increase the risk of damage to the elbow joint and tendons. A few minutes of stretching and light exercises with dumbbells or exercise can prepare the body.
The frontal muscle consists of two short and long heads. In order to grow its full, you need to choose exercise movements so that both sections are involved; So do not start your own front program, the coach should set up the front move program for you.
Don’t be too heavy! Very heavy weights do not cause greater growth, but it causes motion and injury. (Article Dumbbells a few kilos Read!).
The front -wheel -drive movements must be performed with complete control; That is, without your body or get help from your waist.
The muscles grow at rest, not during training. So you should be at least 2 days between each training session and the next session, and after exercise, use enough protein in the diet.
Instead of changing the intensity of the exercise, increase the weight and number of repetitions over time to allow the muscle to have an opportunity.
Professional Arm forward program to increase volume
Professional front plan to increase volume Includes a combination of diverse movements with heavy weights and medium repetition (1 to 2 repetitions) that affects both ends of the frontal muscle; But the important point is that you are not supposed to practice the front muscles in a session; Rather, it is necessary to incorporate the exercises along with other upper body exercises. Simply put, you should not just be in a session, you should stir along the other exercises.
Move
Set
Barter front
2 sets
Rabbazo with periodic dumbbells
2 sets
Wiring front
2 sets
Conditioning front
2 sets
Standing in front of the bar
How to move
At first hold the barbell bar and stand up as the hands are as shoulder as the shoulder;
The palms of the hands should be forward and the elbows should be close to the body; This will be the starting point of movement;
Now, at the same time as the exhalation operation, move the rod upward and shrink the front muscle;
Keep the upper part of the hands constant when lifting the rod to the front of the shoulder;
Pause at the highest instant point, then slowly return the bar to the starting point.
Standing Dumbbell Standing
How to move
First hold the dumbbells next to the body;
The hands are stretched and flat and your palms are forward;
Stand flat;
The elbows are fixed next to the body and move the right dumbbell upwards;
Raise the dumbbell so that your elbow does not move forward;
Then slowly move down;
When the right hand is straightened, move up the left dumbbell with the same condition;
Run a repetition with the right hand and a repetition with the left hand.
Wiring front
How to move
Stand in front of the base of the device;
Be the wireless pulley at the lowest point;
Attach the smooth rod to the device;
The hands to be ashamed as the shoulder width;
The hands are smooth and stretched;
The elbows are beside the body;
Move upwards so that your elbows are not moving forward;
Then slowly move down;
At the bottom of the elbows, the elbows are completely open and smooth.
Religious Dumbbells (Arnoldi)
How to move
While you have chosen a dumbbell with medium weight, sit down the edge of a bed table;
Use your right hand to get dumbbells;
Rely on the right elbow of your right hand into the right foot;
Your hand should be pulled and dumbbells above the surface of the earth;
Raise the dumbbell and focus on the front while holding the arm constant;
To raise it to the point where the front is completely contracting and dumbbells on the shoulder surface;
Pause at the highest moment of momentum and return the dumbbell slowly to the starting point;
Make sure your hand is completely inside the body and move straight upwards;
Repeat the movement for the other after completing one hand.
Important points about the front plan and how to do it
It is also very important to do the front of the arm. We suggest that you do two sessions a week and practice both the front and the back of the arm. Doing The movements of the arm Balances your upper body and enhances the strength of your hands.
Now we explain the tips of this exercise in the semi -advanced and advanced program:
Semi -out: Since the whole training program is designed for advanced people, it can be reduced by reducing the volume of exercise and using it for semi -professional people; For example, practice the front of the arm and the back of the arm in 2 full rounds.
Advanced: If you have been a sports program or going to the club for about a year, you are advanced. So it is best to repeat 2 rounds of training one day a week. If your arms are weak and you feel you need more training, doing this program will quickly eliminate the weakness of your arms five times a week.
The benefits of doing front workouts
Since the importance and function of the frontal muscles is high; The strengthening and growth of these muscles should also be considered. We now point out the most important benefits of it.
Help to do day -to -day affairs
The same arm muscles make it possible for us to lift and move the objects. So doing the moves and exercises of the arm will help us to do our daily routine. With these movements and strengthening the arm muscles, we make things easier and the likelihood of our vulnerability is very low.
Beauty and fitness
If the appearance of the arm is important to you, doing these exercises will make you have strong, sturdy and beautiful muscles. The arm is one of the important criteria for fitness and beauty, and with these exercises you can make them more beautiful. With a purposeful and purposeful program you can reach your arms and bodybuilding.
Strengthening and applying other muscles
The frontal exercises also use and strengthen several other muscles. Including:
Bruchylis (under the muscle of the two heads of the arm)
Forearm
Deltoid in the shoulders
Abdominal muscles
The middle muscles of the body
Final speech
All bodybuilders need the basic arm program and training to become professional. Each of the arm and back of the arm is the tire sets designed to enhance the strength and bulk of the body’s arm muscles. Practice these great movements to get your muscles to the desired shape. In this article, we explained the front of the front program and how to do it.
Frequently asked questions
How many times a week to practice?
Suffice it to be at least 2 hours a week between each session to recover the muscles.
What is the best move?
Dumbbell’s front is one of the best front movements.
Why doesn’t my frontal grow?
Probably due to over -training, lack of proper form, or lack of protein and rest.
Is it too harmful to exercise?
Yes, too much exercise can cause tendon inflammation and slow muscle growth. The balance between exercise and recovery is essential.
