How do you train the muscles in your arms? How to exercise arm muscles

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

2) Stand upright, arms hanging naturally at your sides, hands loosely clenched into fists, hands back facing back. Raise your arms straight back and up, lean your upper body forward slightly, raise your arms until you can't lift them anymore, your triceps muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax. (3) Standing or sitting posture with arms down, hands clenched into fists, and hands facing back.

With your wrists bent as hard as you can, your forearm muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer. Then relax. 2.

Shoulder: 1Recommendation:

Mainly train the anterior, middle and posterior deltoid muscles. Action: Sitting, holding the dumbbells at the side of the body, abducting the elbows, palms facing forward, pushing the dumbbells in an arc to the highest point, stopping for a while, and slowly controlling the dumbbells to restore according to the original route (arc).

Lateral raise: Mainly exercises the deltoid mid-bundle. Action:

Holding dumbbells in front of your legs, leaning forward slightly, bending your elbows slightly, lifting the dumbbells to the sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position, stop for a while, and then slowly restore the shoulder muscle control. It can also be done with one arm and rotated between two arms. 3.

Leaning over and raising sideways: mainly exercises the deltoid posterior bundle. Action:

Hold dumbbells in both hands, palms facing each other, bend your knees, stabilize your body, raise your arms to the sides, and then control the slow restoration. 4.Shrugging:

Mainly trapezius muscles. Action: Hold dumbbells in both hands and hang down to the side of the body, bend the knees slightly, lean forward slightly on the upper body, fully lift the shoulders, try the acromion to touch the earlobe, stop for a while, and then slowly control the restoration.

3.In terms of diet, pay more attention to protein supplementation. Protein-rich foods include eggs, beef, fish, chicken breasts, soy products, and more.

Simple carbohydrates can be replenished immediately after training and easily absorbed proteins (eggs, milk, protein powder, etc.) can be replenished within 45 minutes.

In our daily fitness exercise, arm muscle exercise is also an important part. Everyone should know that the main muscles in the arm are the biceps brachii and triceps, which are the key to showing the strength of the male arm, so they also need to pay extra attention to training. Follow the steps below to build your arm muscles, so let's take a look!

1.Do warm-up exercises before exercising, stretch your arms, press your legs, and twist your waist to prevent sports injuries.

2.Start by doing 3 sets of push-ups, a set of 20.

3.If you have enough time. Then there is a set of 20 standing dumbbells with alternate curls.

Maintain your body standing with a dumbbell in each hand and bend your forearms alternately. This is great for exercising the biceps femoris and forearm flexor and extensor muscles; Or switch to seated dumbbell alternate curls. It is to sit on a small bench and repeat the second step.

4.In order to prevent local muscle fatigue and other muscle groups are not exercised, the next day, after doing push-ups, change to a set of dumbbell movements, that is, change to standing and holding dumbbells, naturally droop and relax, and do shrug movements. Do two sets of 20 each.

This is mainly to work the deltoid muscles of the shoulder.

5.On the third day, it was changed to a side raise with standing arms dumbbells. This is to work the muscles in the back of the upper arm, which is the triceps femoris. It is also a day to do 2 to 3 sets of 20 pieces in a group.

Precautions: The above dumbbell movements can be done alternately every day, do not do one fixed, so that you can exercise all muscle groups of the arm, make the arm muscles uniform and good-looking, and prevent local muscles from being too large. It also makes the workout less boring.

1. Action name: bending and lifting movement.

2. Function: Exercise trapezius, biceps, forearm muscles, deltoid muscles and triceps.

3. Action steps: Sit on a firm chair with your feet flat on the ground. Hold a dumbbell in each hand and place your arms at your sides with your palms facing straight ahead.

Keep your back against the chair and look straight ahead. Keep your upper body stable and bend your elbows to clench the dumbbells in the direction of your shoulders. Then rotate your wrists so that your palms are facing in front of your body and lift them firmly above your head until your arms are fully extended.

The distance between the two dumbbells should be kept constant throughout the lift. The dumbbell should be above your head while being slightly forward. Pause for a moment, then do the whole thing in the opposite direction.

Pay attention to adjusting your breathing throughout the process.

4. Precautions: Don't curl up your shoulders, don't stretch your arms to the back of your body when lifting dumbbells, don't bend your neck, don't move your head forward or backward, don't bow your back, and don't bend your wrists.

5. Number of times per week: 2 to 3 times, with at least one day off between each time.

6. Number of times per set: 8 to 12 reps per set, do 1 to 3 sets each time, and rest for 30 to 60 seconds between each set.

7. Weight: If you can't do 8 movements, it means that the weight you choose is too heavy. If you do 12 easily, it is too light.

8. Speed: 3 to 5 seconds for lifting, 1 second for pause, then 3 to 5 seconds for restoration.