Arm flexion is a very heavy exercise for some people because you basically lift the weight of your entire body on just 3 muscles. We're talking about the pectoral, anterior deltoid and triceps. What we see is many people not being able to do this exercise, or being able to do a very small number of repetitions, and the purpose of this video is exactly to help with that.
There are 9 tips to help you increase your strength and be able to do more push-ups or even go from 0 if that's your case. The 1st tip is: the beginning is the hardest, so don't give up. For you to contract the muscle and produce force, this stimulus leaves your brain, travels through your spinal cord, and reaches the muscle and activates it.
We are talking about an electrical system. The motor unit, which is what we call it, is this entire path, and when you are not used to pushing, exercising , this entire path, the entire system is not perfected, so it is exactly for this reason that in the first few weeks and months of arm flexion training, this can be done at home, the increase in strength is very large and very fast, because your body understands how to do it and improves. We call all of this neuromotor coordination, and look, for this neuromotor coordination to be completely perfect, it can take up to 3 months.
Your increase in strength within these 3 months will be surreal. The 2nd tip is for you to master the proper and perfect technique, because this: one, will make you able to do the exercise better, and this will give you more strength, more repetitions, and will also make sure you don't get tired. hurt.
Now let's go to the perfect technique so you don't make any mistakes. You will lie on your stomach, placing your hands on the floor. However, there is a right place for you to put your hand.
The idea is for you to place your thumb at the height of your armpit. This way, we preserve this articulation, and it will be much better for you. Now, we are going to move away from these hands.
It can be neither big nor small, the idea is that you reach more or less 90° of flexion in your elbow when you start to lift your body off the floor. But I'll tell you the following. It is interesting that you can adjust this in a personalized way.
You put more or less this distance, let's see it a little more closed. It wasn't cool. More open, it wasn't cool.
You will feel which distance works best for you. Now we go to the last adjustment of our hand. Naturally, you will place your hand this way.
I want you to cause a slight rotation, and this will bring you much more joint comfort in the shoulder, but of course, you can rotate more, rotate less, you will adjust it in a way that is comfortable for you. Important point for the elbow. Always keep it pointed towards the ceiling, because this way you align these joints in order to produce more force, by contracting not only the pectoral, but also the triceps and anterior deltoid.
Now comes an important point: your abdomen needs to be contracted. Because if it is contracted, your body becomes solid, and with that the brain understands that if it is solid, it can exert force. Abdomen solid, contracted, you're ready to climb.
We just need to determine whether you will have your knee on the floor or your toes. What I recommend for those who have never done push-ups or are wanting to start, anyway. Support your knee first, it will get easier.
The idea is for you to rise to the point where your elbow is almost at maximum extension. You will be doing a complete exercise and you will be protecting that elbow joint. The 3rd tip is to adjust the intensity of this exercise.
Then, you can turn to me and say "Lalá, how am I going to adjust the intensity? Isn't it the weight of my body? - How am I going to change that?
" - If you want, yes, bro. And I gave you an idea in the last tip. When you support your knee, you reduce all working leverage.
When you support your foot, you increase it, so you have more load directed to your pecs. If you still want to keep it lighter than simply resting your knee on the floor, it works. you put your hand on a step, on a sofa.
The more inclined your body is, the lighter it will be. The more horizontal it is, the heavier it will be. The fact of adjusting the intensity up or down we have tools, and now comes: when to use each one of them?
If you do the push-up with your foot on the floor and your hand on the floor, which is the conventional way, and you can do at least 3 repetitions, I recommend that you keep it that way. If you can't do 3, I don't know, 5 repetitions, then it's a good idea to start with your knee on the floor. Tip 4, we now go to the exercise itself, and when you leave the floor, go up and down, we count one repetition.
These are repetitions that you do and the set of these repetitions forms what we call a series. But we are now going to talk about repetitions, and a very important issue at this moment called concentric failure. Concentric failure is that moment when you can't climb, so if you can't climb, you've reached failure, and when training to increase strength, it's not good to reach failure.
There is another issue that we call accumulated fatigue, the muscle becomes fatigued, it becomes tired over the course of the repetitions. I want you to get to a point where it becomes very heavy, because that way you can do the next series well , and the studies are also categorical in saying that training to increase muscular strength, concentric failure is harmful. The 5th tip is about taking adequate rest.
I will tell you that there are several ways to rest for certain goals, and when he is tired, he needs a break so that his body can regenerate. It's just that I want to avoid fatigue. Taking into account strength-increasing training, I recommend giving 2 minutes of rest.
Depending on the exercise that is done, with the load that is done, to increase strength, rest for up to 5 minutes. So, realize that I'm bringing here all the science behind training to increase strength. That's what we're doing.
You did the first set, you advanced with the repetitions, it reached a point where it was very difficult, but you managed to do at least one more. Rest for 2 minutes, and then you go to your next series, and repeat the same idea. This rest is also good to lower your temperature, because as you push harder, you will start to heat up, it's natural.
The muscle contracts, generates heat, and you are the one who feels the heat. - I? - Catch him!
Speaking of heat, I'll talk about it here. Bro, this t-shirt, Insider's tech t-shirt, has heat dissipation technology. It doesn't fade, it doesn't smell, not to mention it wears well, it will work for you when training, and as it doesn't fade it will last a long time.
You still have the Lalá discount coupon on the Insider website, there are several other pieces and you have a discount on the entire website. Do the following, take a look below, click on the link, and see that there are even underwear. Go take a look.
The 6th tip for those who want to increase strength in arm flexion is to work with progression. Progression is an issue that science is categorical in saying that if there is no progression, there is no evolution. Both in terms of increasing strength and increasing physique.
There needs to be progression. Do you hear me? If you've never done push-ups in your life, if you do it up to this point I mentioned, close to failure, 3 sets, twice a week.
You will do this for at least 2, 3 weeks. In the 3rd week, I want you to do the same number of days a week, you will continue twice, but now I want you to double this volume, because your body will evolve very quickly, and you will stay in that shape for two more weeks. - I am dying!
Next week, we are going to the second month of push-ups, and at this point you can maintain the 6 sets but doing them 3 times a week. After two weeks, if you notice that you feel like you can do these series and not get too sore, this is an important point, then you can advance to 9 series, 3 times a week. And then, now I will tell you that you will have a very good volume of arm flexions.
If you are already at this volume of 3 times a week, 9 sets, I will tell you that the simple fact of increasing the number of repetitions will already account for the necessary progression. And of course, other things will start to come. 7th tip for you who want to increase your strength in arm flexion.
In fact, what you really want is to do more push-ups, right? Losing weight will help, you see. The 8th tip is to do other exercises for the pectoral, anterior deltoid and triceps.
But then, we are already talking about exercises at the gym itself, and when we talk about the gym, a bodybuilding workout, for example, we can have isolated exercises for each muscle group, or exercises that work the same groups in the gym. arm flexion, but in other ways. Even machines, you can modulate the load, and this will help you in the evolution process, because the more different stimuli you give to this muscle, the better it develops.
If you are lost with these exercises, you have 2 ways: the first way, continues here on YouTube, we made videos of practically every exercise that exists on the face of the Earth, or you can hire our platform, which is called Muscle 60D. There, in addition to having training for all levels from beginner, intermediate and advanced, we have technical support on WhatsApp from personal trainers, nutritionists and physiotherapists, the link is below. The 9th tip for you is to strengthen your core.
What is core? And I don’t know, what the f*ck? Core is the entire central part of your body.
Exactly because you are going to exert force up here, your knee or foot will be supported, and the middle part of your body will not have support. If you don't have strong muscles, you will have instability. The stronger this entire region is, the better it will be for your arm flexion.
And look, we made a specific video for this, how you strengthen your abs and your core with exercises at home. This video was really cool and will help you a lot, not to mention it will give you better abs. Click there, you'll have a developed chest, more strength, and a toned abdomen.
