How to practice arm strength, how to train arm strength quickly

Middle school students can take full advantage of the facilities in the school.

I suggest you support parallel bars, pull-ups, start 3-5 at a time, do the standard, do a few sets a day, stick to it for a while, and then add two or three more a week, so that you can do 20 at a time, which is about three or four months.

In the meantime, you can use push-ups to adjust, push-ups are mainly used to modify the body shape, and will not let you practice a big piece and a small piece.

In this case, it will take about half a year to achieve a perfect score in the shot put.

It's the same method I used at the beginning, and it definitely works.

In addition, there is no single parallel bars, which is indeed sad, but since you are a junior high school student, there is another way, which is to simply do push-ups, the effect is not as fast as the combination of single parallel bars, but the body shape is fine.

The weight can be adjusted with your own schoolbag, pay attention to the number of 12 at a time, that is, after doing 12, you will not have the strength to do it, I used to have a friend who practiced family in the schoolbag to install bricks to do this.

Time is still from above.

Another advantage of this is that even the abdominal muscles, chest muscles, and triangles are exercised together.

Once you're comfortable with these push-ups, try one-handed and forehead push-ups, where the index fingers and thumbs of both hands touch each other to form a heart shape, and then touch the heart in the middle with your forehead. This push-up is hard, take your time.

Push-ups, pull-ups, parallel bars.

Pull-ups and parallel bars are better to tie a barbell or dumbbell piece around the waist.

What a broken school, there are no single parallel bars, then you can do push-ups.

1. The upper arm muscle group can be solved with dumbbells, and the action of holding dumbbells to flex and extend the forearm can enhance the strength of the biceps; Holding dumbbells with both hands and arms down, and then trying to raise your torso at both sides can strengthen your triceps and deltoid muscles.

2. The forearm muscles can use a grip device.

1.Pull-ups: Hold the bar with your forehand and look up with your head up, a group of 5 to 10, generally about three sets.

2.Push-ups: Do three sets of 10 to 20 each, the first set of hands is greater than shoulder width, the second set is equal to shoulder width, and the third set is less than shoulder width.

Do crouch push-ups!! Buy a rally device too!

Ways to build arm strength.

Push-up. Push-ups are an essential part of daily exercise and physical education classes, especially in military physical training. Push-ups mainly work the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles.

It is a very simple but effective method of strength training. Beginners can practice push-ups in two sets of 15 to 20 reps each; Athletes with a certain foundation can do 3 sets of 20 reps each; Advanced people can try 4 sets of 30 to 50 push-ups.

Doing push-ups to train arm strength is well known, but it can't be done blindly, it is skillful; Find a place with steps, about knee-high, put your feet on the steps, and put your hands on the ground, your waist tight. When bending the arms, the body slowly descends and moves slowly; When the arm is straightened, the movement should be fast, that is, slow down and fast up, which can improve the explosive power of the arm.

2.Pull-up.

The second is to do pull-ups, which is more interesting because when you move up, you are pulling your own body weight up; When doing pull-ups, don't blindly do them in one go, this will not achieve the effect; When holding the iron, you can hold it back, and when you pull it up, the action should be slow, and you should pull it until your chin exceeds the iron; When loosening down, you should also slowly relax your arms until they are straight, hold them for one to two seconds, and then repeat the above movements.

3.Arm strength bars.

The third is the wrench lever; Preparatory action: Hold both ends of the arm force bar with both hands, and straighten the two arms forward; When the arm force bar is wrenched hard, bend it slowly until the two ends of the arm force bar touch, and then slowly release it, and the arm cannot be bent in the middle process.

4.Dumbbell. The fourth is to hold dumbbells and punch straight; Choose dumbbells of the appropriate weight, hold the dumbbells with both hands, do fighting preparations, stand in place, and make a group of two punches; When punching, the movement should be fast, and the arms should be forcefully attacked, and when the punch is closed, the movement should also be fast, and when receiving the fighting state, the muscles of both arms should be relaxed, and then the previous movement should be repeated.

5.Punch an inch.

The fifth is to punch the inch; Stand with Tai Chi standing pile, breathe down the dantian, include the chest and abdomen, relax the arm muscles, clench the fists with both hands, put them in front of you, the fists face forward, and the preparatory actions are completed; When punching in front of you, you should use your internal strength to exert your strength, and when your fist reaches the extreme, all your strength will burst, and this action should be punched one punch at a time.