If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Equipment fitness can be said to have many benefits, equipment fitness can significantly improve the circulatory system, respiratory system, digestive system and the central nervous system function level, so that the physical fitness can be comprehensively strengthened, the health status can be comprehensively improved.

The following four instrumented arm shaping moves, as long as the daily adherence, easily let you get rid of arm fat trouble! Instrumented arm shaping is recommended to choose these 4 actions, each action 4 groups, each group 12 times.

01alternating dumbbell curl

Feet together, tighten your abdominal core, shoulders back and down. Keep the big arm fixed against the body. Move only the elbow joint, the force is mainly in the elbow joint, bend one arm to lift the dumbbells until the dumbbells are close to the chest position, exhale when bending, inhale when dropping, alternately bending. When bending, there is a clear sense of contraction of the anterior side of the big arm. Down to the lowest point, the whole arm has a sense of tautness.

02barbell curl

Keep your arms close to your body and lean forward slightly. Both arms straight reverse grip barbell hanging in front of the body, feet left and right open the same shoulder width, the upper body straight. The elbow joint is fixed, the biceps and brachialis muscles are actively contracted, and the forearms are slowly lifted up and gradually brought closer to the upper arm, until the above muscles cannot be contracted. Pause and hold for a few moments, then slowly lower the restoration.

03 Posterior Neck Arm Flexion

Keep your elbows as close to your body as possible. Dumbbells behind the neck arm flexion can exercise the three heads of the arm. Dumbbells in both hands behind the neck, big arms clamped, elbows do not spread out, exhale in the direction of upward, downward clamping, exhale and put the dumbbells upward.

04 Bent Over Arm Extension

Straighten your back and bend over. Keep your arms pinned to the body to keep it stationary, and only move your elbow joints. Stand naturally with knees slightly bent, bend over until your back is parallel to the ground, straighten your back and hold dumbbells with both hands, press your big arms against your sides to straighten your arms, pause, and bend your elbows until your little arms are perpendicular to the ground.

In addition to the four golden actions recommended above, pay attention to these issues in daily life, but also a better farewell to worship meat, the achievement of your swan arm.

1, keep the lymphatic circulation smooth: lymph not smooth will lead to a lot of water retention in the inner arm, it is easy to form swelling. Therefore, to maintain lymphatic circulation has a very important role in fat reduction and meat reduction, we can wear looser clothing, keep the body dry, and maintain the habit of exercise for a long time, by doing so, to further improve the circulation of the lymphatic system.

2, improve sitting posture and posture: in life often hunchback, so that the oblique muscles, triceps and deltoid muscles are often in a state of relaxation, over time, the fat will accumulate in the arms and shoulders and back. Therefore, in our daily work life, we should always remind ourselves to maintain a proper posture, spine straight, and regularly carry out effective stretching exercises.

3, do not overeat: in life often intake of high-calorie food, high-calorie food easily lead to fat accumulation. Keep your mouth shut and move your legs, sometimes it is more important to keep your mouth shut than to move your legs, control the intake of high-calorie and high-sugar foods, and eat rationally, not only for the bye-bye meat, but also for the health of the whole body is very important.

Finally, I also want to advise all the babies, although the action is very simple, but your method must be right, every day to adhere to ~ I wish you all can have a slim and beautiful swan arm!

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Hardcore exercises like pull-ups do have a relatively high level of difficulty for beginners or inexperienced people. However, there is no difficulty that cannot be overcome! Learn to master the correct training methods, improve their core strength, through conscious, targeted training, enhance the arm and shoulder back muscle strength, can effectively solve the problem of pull-ups do not move.

01free hanging

The hang is the first position of the pull-up. When you are too weak to make a pull-up yet, then start with the easiest part of the exercise and break it down. Practice jumping up to grab the bar and then hang naturally with your body so you can work on your grip position and practice the feeling of hanging.

Specific action steps: first, arms straight upward, the body stays straight, head upward. Next, stand on your tiptoes, jump gently, and hold the bar with both hands at a distance slightly wider than your shoulders. Next, put the shoulder blades together, tighten the muscles of the arms, and the muscles of the back of the shoulders together, and not just rely on the strength of the hands grip. Hold the suspension for 30 seconds, then rest for a moment and practice again. Five reps for one set, five sets per day.

02Big jumps with pull-ups

When arms and shoulder strength are not enough to complete the entire pull-up force, you can train with the help of the legs jumping up to assist in completing the pull-up. The effect of this training is to complete the movement and simulate every detail in place, and at the same time use the jump to hedge their own weight, reducing the difficulty of the movement. Specific action steps are: first, hands up, placed under the side of the bar, to maintain the preparatory position of the grip. Then, bend your knees on tiptoe, jump, grab the bar with both hands, use the inertia of the body upward, arms and shoulders and back to pull down hard, pull the body to continue upward, the head over the bar, to complete the whole pull-up action, and then the body back down, back to the original state. Repeat this action, 10 for a group, five groups per day.

03reverse pull-up (physical exercise)

Generally, the requirement for midterm PE is the forward pull-up, which involves holding the bar head-on with both hands, the backs of the hands facing your face, and the palms of the hands facing outward. Before you can fully train your own strength, you can try reverse pull-ups, which are a little less difficult. The specific action is as follows: first of all, both hands straight up, palms facing their faces, the back of the hands facing the outside, tiptoe jump, grasp the bar, and then do pull-ups, the rest of the position is the same. Do one set of five at a time, five sets per day.

When you seriously train the above three movements, after a period of precipitation, have been able to do five or six reverse pull-ups comfortably, then switch to forward pull-ups, certainly not so difficult.