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我们很多人都竭尽全力。我们想要powerful legsso we can climb stairs with ease, and we want strong abs to keep back pain at bay. But our arms don't always get the appreciation they deserve.
So let's take a second to do just that. Strong arms make it easier to haul grocery bags, lift laundry baskets, tuck a book up onto a high shelf, pick up kids and so much more, all with a lower risk of injury.
"In anything that we do, from running to weight-lifting to moving, strong arms provide the body — our machine — with a strong foundation," saysKeoni Hudoba, founder of core-intensive virtual training program COREntine and host of our 4-Week Arms Challenge (which he has affectionately nicknamed "ARMageddon").
为了在本月建立更强的手臂，您所需要的只是一些移动的空间和一组中型哑铃。您选择的重量应该足够重，可以挑战您，但要以良好的形式整个时间。（您也可以将权重换成其中之一创意哑铃替代品). Keep scrolling for everything you need to know to join us.
Tip
"This challenge was designed to keep you accountable," Hudoba says. "Take modifications as needed, and when you feel like you need to stop, try for 1 or 2 more reps. Have fun!"
How the 4-Week Arms Challenge Works
We ran this challenge for the first time in November 2021, but you can start this challenge on your own at any time. You can also join ourFacebook组学习何时主持下一个会议，或者如果您正在做一个独奏挑战，请寻求鼓励和支持。
每周，您都会在同一天进行相同类型的锻炼，但是在整个月中，我们将通过增加每次练习的时间来提高赌注（以下更多练习）。这是您的每周时间表的样子：
- 周一：最佳手臂练习
- Tuesday:休息
- Wednesday:最佳手臂练习
- 周四：休息
- 星期五：Hudoba的锻炼视频
- 周六：最佳手臂练习
- Sunday:Active Recovery
获取挑战日历的打印机友好版本这里。
如何加入武器挑战
步骤1：打印和/或保存日历
将日历保留在您可以看到的地方，并每天使用它来帮助您保持正轨。进行列出的活动，然后在完成时每天检查一下。
步骤2：加入我们的Challenge Facebook Group
我们拥有51,000多名成员的社区将在这里支持和激励您整个月。我们将分享提示，照片，鼓励等等！
步骤3：掌握4个最佳手臂练习
Even though this is called the Arms Challenge, you'll notice the exercises target more than your biceps and triceps.
Hudoba说：“我们在这项挑战中包括其他上身肌肉，因为我们想要整体强大的体格。”“肩膀与与核心一起使用的三头肌配合使用。这将为您提供最佳的峰值性能。”
您针对此挑战的四个主臂练习是（请继续滚动以逐步进行每个挑战）：
- 二头肌卷曲
- 三头肌回扣
- Arnold press
- Alternating shoulder tap plank jacks
在第1天，然后在下一个星期一，周三和周六的每个第1天，您将在下面的时间计划之后进行四个动作的巡回赛。每个休息时间之后，直接进入下一个练习。每周，您都会增加每次练习的时间：
Week |
工作 |
休息 |
|---|---|---|
1 |
40秒 |
20 seconds |
2 |
60 seconds |
20 seconds |
3 |
90 seconds |
30 seconds |
4 |
2 minutes |
30 seconds |
Tip
但是，在工作间隔期间，您只能做很多代表。如果您的表格分解，请暂停，重置，请继续直到时间到了。
Move 1: Biceps Curl
- 每只手都握住哑铃，两只手掌都面对面，并隔开肩膀。
- Keeping your elbows glued to your sides and your chest upright, raise the weights up toward your shoulders.
- 在运动的顶部，专注于弯曲二头肌。
- 慢慢降低哑铃，直到肘部在底部完全延伸而不锁定。
移动2：三头肌回扣
- 每只手都用哑铃，双脚分开站立，并将臀部铰接回去，保持直脊。您的上半身应与地板的45度角。
- 将手臂伸到两侧，肘部紧紧地伸到肋骨上。这是起始位置。
- 通过控制，直接向后伸出手臂，并在顶部挤压三头肌。
- Bend your elbows and slowly lower your arms back to the starting position.
移动3：Arnold Press
- Start with your back straight and feet planted shoulder-width apart.
- Hold two dumbbells in front of you level with your shoulders with your palms facing you.
- 提高体重和呼气时，将肘部带到您的两侧。当您将手臂压在头顶上时，旋转手腕，使它们向外朝外。
- 当您慢慢将重量恢复到肩膀水平时，吸气。
移动4：交替的肩膀水龙头木板插孔
- Start in a standard plank position on your hands and toes. Your palms should be planted directly under your shoulders, and your body should form a straight line from head to hips to heels. Keep your core engaged and your glutes tight.
- 当您同时将脚跳到几英寸的侧面时，将右手轻拍到左肩的前面。
- Return your right hand to the floor as you jump your feet back together.
- Repeat on the other side: Tap your left hand to the front of your right shoulder as you jump your feet out, then return your left hand to the floor and your feet to center.
Tip
Hudoba说，增加每周工作时间的时间是为了帮助您整个月挑战自己的身心。但是，如果您准备好面临额外的挑战，可以尝试他的最爱高级变化。
Step 4: Enjoy Your Rest Days
Every Tuesday and Thursday, you'll have a rest day. Take advantage of the days off by doing something活跃但低强度像自行车，瑜伽，太极，步行或远足。
"Listen to you body in times of rest," Hudoba says. "It's the key to your machine's longevity."
Step 5: Add In These Workout Videos
To mix things up a bit, on Friday of each week, you'll do one of the following 10-minute workouts, led by Huboda:
- 第1周：低影响力
- 第2周：Low-Impact Full-Body Cardio
- 第3周：Legs and Abs HIIT
- Week 4:全身哑铃HIIT
Step 6: Incorporate Active Recovery
Your arms do a lot for you; give something back to them during your积极的恢复日。在星期日，花一些时间做mobility drills, stretching andfoam rolling，特别注意您的上半身。
Huboda recommends adding 15 minutes each week to your active recovery. Aim for:
- 第1周：15分钟
- 第2周：30 minutes
- 第3周：45 minutes
- Week 4:60 minutes
Step 7: Celebrate Your Success
You made it to the end of the 4-Week Arms Challenge — congrats! Take some time to appreciate that accomplishment, then let us know how it went in ourChallenge Facebook Group。
When you're ready, keep your momentum going with one of our other challenges:
