Double Strength Arm Power Technique?
In fitness training, the double power arm is a challenging and stimulating movement that requires not only strong upper and core muscle strength, but also excellent explosiveness and technique. This article will delve into the power techniques of the double force arm to help you better master this difficult maneuver.
First, the essentials of the action.
The double arm is an overhead movement that involves transferring body weight to the arms and core muscles and pushing upwards with explosive force. During the movement, keep the body straight, the core tight, the wrists and arms to keep stable, and avoid excessive shaking and borrowing.
2. Strength**.
The strength of the double arm is mainly focused on the core muscles and upper limb muscles, especially the triceps, deltoid and back muscles. During the training process, it is important to focus on strengthening the strength and stability of these muscles to improve the quality and effectiveness of the double strength arm.
3. Explosive training.
Explosiveness is one of the most critical factors in the double strength arm movement, which determines whether the body can push upwards quickly and powerfully. In order to improve explosiveness, some high-intensity strength training can be performed, such as weight presses, explosive push-ups, etc. In addition, the nervous system's quick reflexes can be trained through some quick burst movements, such as elastic band training, burst jumping, etc.
Fourth, skills training.
Technique training is another key factor in mastering the dual strength arm. Here are some tips for skill training:
Gradually increase the difficulty: After mastering the basic movements, you can gradually increase the difficulty, such as increasing the weight, decreasing the assist, etc. This helps to improve the body's adaptability and stability.
Core Stability Training: Stability of the core muscles is essential for the double strength arm. You can do some core stability training such as planks and handstands to enhance the support capacity of the core muscles.
Arm Stability Training: Arm stability is also important for the completion of dual-force arm movements. Some arm stability exercises can be performed, such as hanging leg raises, handstands, etc.
Action speed control: In the double force arm action, you must learn to control the speed of the action. It should be quick and powerful when pushing, but slow and well-paced when descending. This helps to improve the stability and effectiveness of the action.
Breathing coordination: Breathing has an important impact on athletic performance. During the double force arm movement, attention should be paid to taking deep breaths and holding your breath as you push up to provide more strength.
Psychological suggestion: In training, learn to self-suggest and encourage. Through positive psychological cues, self-confidence and motivation can be improved, leading to a better grasp of dual-arm movements.
5. Precautions.
When training the double strength arm, you need to pay attention to the following:
Safety first: The double force arm is a high-risk maneuver that requires the right technique and protection. Adequate warm-up and preparation activities should be done before training to avoid injury.
Reasonable assistance: In the beginner stage, there are some aids that can be used to help complete the movements. However, as you increase your strength and technique, you should gradually reduce the amount of support to build your strength and stability.
Avoid borrowing force: Try to avoid borrowing force during double-strength arm movements, such as using waist strength or shaking your arm excessively. This reduces the effectiveness and quality of the action.
Maintain a rhythm: During training, maintain a certain rhythm and frequency to avoid excessive fatigue and injury. At the same time, it can also improve the adaptability and responsiveness of the nervous system through changes in rhythm.
Comprehensive training: The double strength arm is a comprehensive movement that requires the coordination and coordination of muscles in multiple parts of the body. Therefore, comprehensive training is required to improve overall physical fitness and strength levels. Search Topic Full Time Challenge December