打造强壮双臂的健身房训练计划英文双语对照

概述

在健身房进行针对手臂的训练是打造强壮肌肉的关键之一。本文将介绍一套专门针对手臂的健身房训练计划，旨在帮助您有效地增强手臂肌肉，提高力量和耐力。

热身

在进行任何一项健身训练之前，充分的热身是非常重要的。您可以选择使用跑步机、动感单车或者举哑铃进行热身运动，持续10-15分钟，确保全身肌肉都得到了充分的活动。

训练项目

以下是针对手臂的训练项目，每个项目选择适量的重量和重复次数，训练时注意保持正确的姿势和呼吸。

• 卷臂弯举： 可以选择哑铃或杠铃进行卷臂弯举训练，每周进行2-3次，每次3-4组，每组8-12次。
• 臂屈伸： 采用器械或杠铃进行臂屈伸训练，每周进行2-3次，每次3-4组，每组8-12次。
• 引体向上： 这是非常有效的背部和手臂训练项目，每周进行2-3次，每次3-4组，每组8-12次。
• 三头肌下压： 使用绳索下压器进行三头肌下压训练，每周进行2-3次，每次3-4组，每组8-12次。
• 反手握弯举： 这是针对前臂肌肉的训练项目，每周进行2-3次，每次3-4组，每组8-12次。

注意事项

在进行训练时，一定要确保使用适当的重量和正确的动作姿势，避免受伤。同时，训练后充分的拉伸也非常重要，可以帮助减轻肌肉酸痛，并促进肌肉恢复。

通过本训练计划，您可以逐步增强手臂肌肉，提高力量和耐力，同时也可以改善整体身体线条和比例。感谢您阅读本文，希望对您的健身训练有所帮助。

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英文翻译对照，仅供参考

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Overview

The training that undertakes is aimed at an arm in gym is to make one of strong sarcous keys. The gym that the article will introduce arm of adversary of a special needle trains a plan, aim to help you strengthen arm muscle effectively, enhance force and staying power.

Warm up

Before undertaking an any fitness train, sufficient warm up is very important. You can choose to use ran machine, move feeling bicycle to perhaps lift dumbbell to undertake warm-up, continuously 10-15 minute, ensure systemic muscle got sufficient activity.

Train a project

It is the training project that is aimed at an arm below, the weight with every project right amount choice and repeat a time, the attention when training holds correct pose and breath.

• Roll brachial turn lifts: Can choose dumbbell or barbell to undertake brachial turn lifts training coiling, undertake 2-3 every week second, every time 3-4 group, every groups of 8-12 second.
• Brachial Qu Shen: Use appliance or barbell to undertake Qu Shen trains the arm, undertake 2-3 every week second, every time 3-4 group, every groups of 8-12 second.
• Pull-up: This is very effective back and arm training project, undertake 2-3 every week second, every time 3-4 group, every groups of 8-12 second.
• Press below triceps: Press below use rope implement make training is pressed below triceps, undertake 2-3 every week second, every time 3-4 group, every groups of 8-12 second.
• Grasp a turn to lift backhand: This is to be aimed at antebrachium sarcous to train a project, undertake 2-3 every week second, every time 3-4 group, every groups of 8-12 second.

Note

When undertaking training, must ensure use appropriate weight and correct behavioral gesture, avoid to get hurt. In the meantime, the sufficient drawing after training is very important also, can help reduce muscle ache, promote muscle to restore.

Through training a plan originally, you are OK escalate arm muscle, enhance force and staying power, also can improve integral body line and scale at the same time. Thank you to read the article, hope to your fitness training is helped somewhat.