What s the best way to build arm strength?

The arm is mainly the forearm 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. Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is 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.

Scientific fitness will have perfect muscles, and arm strength will be enhanced. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) Hopefully.

1.Pull-up.

Pull-up movements: Stretch your hands straight when you put them down, pull your chin up and cross the bar.

Of course, if you just start practicing pull-ups, it doesn't matter if the movements are not standard, you will still practice the two heads anyway. But you'd better work towards the standard moves.

Doing pull-ups will not only thicken your biceps, but also train your back muscles to look great.

2.Curved arm barbell exercises two heads.

The essentials of the curved arm barbell: Generally, the arm angle is more than 90 degrees when you put it down, and then pull the barbell up.

Because the biceps of the biceps are fixed in the biceps, and the strength of the pull-up is almost all contributed by the biceps muscles of your arm, so this method of training the biceps is very effective.

If you want to train your arms in all aspects, you have to train from all directions and angles, and it is best to use dumbbells, which can do supine birds, dumbbell curls, bench presses, punches, and side raises. If you don't have one, do push-ups and pull-ups.

1) Sit at the table, hold the lower edge of the table with both hands, the upper arm at a 90-degree angle to the forearm, as if to hold up the table, tighten the biceps, hold this still position for 8 10 seconds or a little longer, and then relax.

2) Stand upright, with your arms hanging naturally at your sides, and your hands loosely clenched into your fists, with the backs of your hands facing back. Raise your arms straight back and up, lean your upper body slightly forward, raise your arms until you can't lift them any longer, tighten your triceps, hold this resting position for 8 10 seconds or a little longer, and then relax.

3) Standing or sitting with arms down, two potato gods with fists in their hands, and the backs of their hands facing back. Bend your wrists as hard as you can, tighten your forearm muscles, and hold this resting position for 8 10 seconds or a little longer. Then put the number of resistant pine.

The arm muscles are mainly used to exercise the biceps and triceps. The biceps brachii of the arm can be exercised by lifting a bucket. Just add water or other objects to the bucket to increase the weight of the bucket, and then do curls to exercise the biceps of the arm.

Narrow push-ups for triceps are fine.

Exercise method: biceps: dumbbell single-arm curl, curl (6 groups each).

Triceps: 3 to 8 sets of narrow push-ups, each set of about 10 to 15.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can increase the weight of the bucket to a load of 8 to 12 RM, and make about 8 to 12 per set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

The guy accompanied his relatives to go on a trip to the wilderness, and found a stone on the road to practice a unicorn.