How to quickly train your arm muscles at home

The arm is mainly the lower arm and the four parts of the biceps, triceps, and deltoids. Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells. 2. Do pull-ups on the single carry.

The triceps is the main push, 1. Push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension at the back of the neck. When doing the above exercises, you can train your forearms and increase your grip strength when holding dumbbells. The deltoid muscle is divided into three bundles: anterior, middle, and posterior.

You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly.

It is advisable to make the muscles feel sore every time. Remember not to do it every day, every time you do anaerobic exercise, you want to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

1. The easiest way to train abdominal muscles is to do sit-ups, 100-200 each time, 20-30 for 1 group, at least 5 groups, depending on the individual situation. You can increase the weight appropriately, hold a dumbbell or discus or something, and put it behind your head, the effect is better.

2. Push-ups can also exercise abdominal muscles. Remember not to be tired at one time when exercising, you must do it in groups to have an effect, generally about 100 each time, at least divided into 5 groups, depending on your own situation.

3. Grasp the hands in a high place, so that the body is suspended vertically, and the waist and abdomen are lifted up forcefully, so that the legs and upper body are 90 degrees, pay attention to the body not to shake, do not exert force in other places, and also do it in groups.

4. If there is a lot of abdominal fat, you should insist on aerobic exercise, running is very effective, you can lose excess fat, so that the muscles can be better displayed.

Push-ups are the most effective way to do this.

By starting with a different exercise each time, the accessory muscles will not have a chance to adapt, and the biceps will be forced to do it to you! It's definitely going to be beneficial for you to go and see it, that's how I practiced, and my arms are already f

You can do push-ups, lift dumbbells, play horizontal bars, or go to the gym, where there are quite a lot of fitness equipment.

Lift dumbbells three times a day for five minutes each time, up and down.

Practice your arms five times a week and learn together!

Five kilograms is too light, absolute power 1 5 per set, speed power 8 12, endurance 15 30Five sets or so, training for more than 30 minutes. Change your training methods appropriately.

Supine bird, bench press, incline bench press, curl press, side raise, front flat raise, prone flat raise, punch stroke. Neck lifts, etc. Relax when you're done.

Protein supplementation. Pay attention to rest and nutrition....

Weight training is an important training element of bodybuilding, but bodybuilding is not about maximizing strength, the goal of weight training is to increase muscle mass and improve the line.