How to exercise your arms with your bare hands, how to exercise your forearms with your bare hands

Still worried about arm fat? Let's try this set of arm slimming movements, you can do it anytime and anywhere, as long as it takes about 10 minutes each time, stick to it for a month, and your arms will become tighter and tighter, and you will no longer be bothered by bye bye meat! 3-4 sets of 10-20 reps per movement.

Rest for 30 seconds between sets.

Movement 1: Kneel on your knees and place your hands directly below your shoulders and on either side of your chest. Keep your back straight and don't slump. As you inhale, bend your elbows and slowly lower your body until your upper arms are parallel to your back and exhale your arms straight. Repeat the action.

Exercise 2: Lie on your back on the mat with your feet apart, your heels on the ground, your hands just below your shoulders, and your palms in reverse support. As you exhale, push your hips toward the ceiling until your legs, hips, torso and head are in a straight line. Hold the position for 20-30 seconds.

Movement 3: First of all, the elbow is supported on the mat, pay attention to the elbow joint directly below the shoulder joint, the toe is on the ground, and the ball of the foot is perpendicular to the ground. The back of the head, upper back, buttocks and heels are in a straight line.

Exercise 4: The palm of the hand is directly below the shoulder joint, and the arm is straight, but pay attention to the elbow joint not to lock. Point your toes to the ground and the soles of your feet are perpendicular to the ground. The back of the head, upper back, buttocks and heels are in a straight line. Hold for 20-30 seconds.

Movement 5: Support your heels on the ground and take your heels about a big step away from the stool (the closer your heels are to the stool, the less difficult it is). Place your heels on the stool with your hands shoulder-width apart.

As you inhale, bend your arms at your elbows and lower your hips, knowing that your upper arms are parallel to the plane of your shoulders, exhale, straighten your arms and move your body up. Repeat the action.

Movement 6: This movement only requires the arms to be stretched out and supported on the stool. Note that the forearms are perpendicular to the ground and the heels are supported on the ground. Hold the position for 20-30 seconds.

This is the freehand movement of the thin arm, have you memorized it all? Practice 1 time a day for a month, and your arms will become significantly thinner and tighter.

Introducing you to 4:

1.Straight-arm plank.

The straight arm plank is a little different from the general plank. This movement exercises our arm strength even more, and both large and small arms can be exercised. is very useful.

2.Wide-arm push-ups.

Wide-arm push-ups are slightly different from regular push-ups, where we lie on our stomachs and use the strength of our feet and hands to support our body. The distance between arms should not be too narrow.

3.Jumping jacks.

I believe everyone is very familiar with jumping jacks, jumping jacks is an effective whole body exercise, we can use jumping jacks**, we can use jumping jacks to exercise our arms, and it can also help our bodies to be healthier.

We start by standing naturally with our feet slightly apart. We need to jump and clap our hands above our heads while our feet are spread wide apart. It's a perfect jumping jack, coherent and fluid.

4.Arm stretching.

Arm stretching can shape our arm muscles, which is a very necessary exercise. We need to put our hands behind our backs, hold them together and pull them behind us as much as we can. We can also perform a seated forward bend, first with the legs stretched forward, with the hands and feet straight, and then touch the feet with our hands as much as possible, and consciously stretch the muscles of our arms.

The above is the knowledge that you can exercise your arms with your bare hands, have you been surprised? In fact, there are many ways to exercise your arms, not only the introduction in this article, if you are interested, you can also use the advantages of the Internet to search for some other exercise methods. If you want to exercise your arms, just leave a message and let us know.

Push-ups are a great option.

Defined as a physical activity that utilizes planned, structured, and repetitive physical activity to improve the health of one or more body parts; Through sports, the body is strengthened, and the virtues of bravery, resourcefulness, and the protection of the collective good are cultivated.

Freehand arm exercises, 3 freehand training movements, just for you to train a shapely arm.

There are the following ways to exercise the forearm with bare hands:

1. Lie on your back on the ground and support 15 times.

Relax your shoulders, slowly bend your elbows with your arms, sink your body as much as possible, keep your buttocks on the ground, and pause for 2-3 seconds. When chanting under the body, the movements should be steady, always control the triceps brachii and slowly descend until you feel the triceps fully stretched with high hail.

2. Bend your leg and lie on your back for 10 times.

Lie on your back with your hands propped up on a slightly higher stool behind your back, one leg straight and your ground leg bent on the ground. Relax your shoulders, slowly bend your elbows with your arms, sink your body as much as possible, but don't touch your hips on the ground, and stop for 2-3 seconds. Note that as the body sinks, move steadily, always controlling the triceps to slowly descend until you feel the triceps fully extended.

Put your bare hands together in front of your chest, parallel to your body, and push each other hard.

The front of the knuckles of the two fingers are interlocked, and the chest is parallel to the body, pulling each other.

Any movement to tense the muscles with all your might.

The above exercises mainly practice static muscle strength.

Muscle exercises: push-ups (large spacing between hands, small spacing, one-handed, single-legged, leg bracket and other variants), punching, cloud hand.

Hello, the muscles of the forearm mainly drive grip strength and wrist strength, the simplest of which are of two kinds:1. The forearm hangs down, there is a barbell in the hand, the dumbbell (downward), the front finger hooks the dumbbell, let the fingers do a grasping shape, and the muscles in the lower part of the forearm will change after a few sets of back and forth.

2.The body is hung on the horizontal bar, pay attention to the palm of the hand not to be next to the horizontal bar, hook it with your fingers, if the strength allows, you can also do the grip-like hand action is considered an upgraded version of the previous one, the effect is more obvious, if you feel that there is no dumbbell in line with the previous method, you can directly use the second one.

Secondly, there are muscles in the upper part of the forearm, which requires a lighter dumbbell, or a barbell plate, in short, it is not too heavy, the method is as follows: when down, the lower arm is placed on the leg, the palm and the forearm are horizontally facing down, there is a dumbbell or barbell plate in the hand, and the fingers are grasped and lifted up (only one hand is lifted up and the forearm does not move).

These two methods can be used to exercise the upper and lower muscles of your forearms.

In addition, it is recommended that you go more.

Take a look at the bodybuilding bar and you will learn a lot.

Ten finger flick extension:

Make a fist with both hands, then open it into a palm, then make a fist, open it again, and repeat until you run out of energy.

Hope it helps, Amitabha.

Raise your hands perpendicular to your chest, make fists and spread them out. Make a fist and keep practicing.

Lifting, stretching, and punching punching bags are also possible.

How to exercise the lower arm muscles? Practice 100 times a day with your bare hands, the grip is stronger, and the wrist is harder.

There are many movements to train arm strength with bare hands, and the more common ones include:

1.Push-ups:

Place your hands slightly apart from your shoulders, keep your palms on the ground, bring your whole body to the ground in a straight line, then bend your elbows and lean down until your chest touches the ground, and then use your muscles to push yourself up.

2.Pull-ups:

Hold the bar with your arms straight and use your muscular strength to pull yourself up until you are neck above the ground, then slowly lower it.

3.One-arm curl:

Hang your arms naturally at your sides, keep your palms inward against your body, bend your elbows, and pull your arms up and slowly lower them.

4.Seated one-armed bright model rowing:

Sit on the ground or on a stool, grasp a horizontal object with one hand, analogous to a paddle when rowing, then pull it up until your arms are at 90 degrees to your body, then slowly lower it.

The above are some common movements to train arm strength with bare hands, and you need to pay attention to the points such as correct posture and muscle concentration. It is recommended to train under the guidance of a professional instructor to avoid unnecessary injuries.

Here's how to exercise your chest:

1.Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove.

Action: Hold the dumbbells in both hands on the bench, place the dumbbells on the shoulders, palms facing up, push the dumbbells up until the arms are straight, stop for a while, and then slowly reset. Tip: Push up and down in an arc to allow the pectoralis major muscle to be fully contracted and fully extended.

2.Incline press: Mainly exercises the upper pectoral muscles.

Movement: The essentials of the movement are the same as the bench press, the difference is that the bench surface is adjusted to a 30 40 degree inclination, and the bench is done by reclining on it.

3.Lying flat birds: mainly practice the middle groove of the chest.

Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral muscles are contracted to lift the arms in an arc to restore.

4.Supine straight arm pull-up: the best action to expand the ribcage, train the pectoralis major muscle, and the anterior serratus key beam muscle.

Movement: Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell to the back of the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit.

The arm muscles mainly control the grip of the hand, and the practice of grip strength and wrist flexion and extension will be practiced to the forearm.

Muscles are mainly made up of muscle tissue. Muscle tissue is made up of myocytes (muscle fibers) and connective ashwagandha tissue. Muscle cells are elongated and fibrous in shape, so muscle cells are often called myofibers.

The cells are rich in myomeral proteins, which are composed of fine and coarse myomerang. The cephalic muscles can be divided into two parts: the facial muscles (expression muscles) and the masticatory muscles. The trunk muscles can be divided into dorsal, pectoral, abdominal, and diaphragm.

The lower limb muscles are divided into hip muscles, thigh muscles, calf muscles, and foot muscles according to their location, all of which are thicker than the upper limb muscles, which is related to supporting body weight, maintaining upright and walking.