How to quickly increase arm strength in 15 days!!

If 15 days cannot significantly improve arm strength, the improvement of strength also requires a cyclical and gradual process.

Arm strength is mainly about building the biceps and triceps.

Push-up series: incline push-ups, normal push-ups, narrow push-ups, lever push-ups, one-handed push-ups.

Pull-up system: pull-ups, narrow pull-ups, heavy pull-ups, one-handed pull-ups.

Workouts to work triceps: push-up series.

Exercises for biceps: pull-up series.

Number of exercises: 4 sets of each movement, about 8 to 12 in each set, with a 1-minute rest between each set.

Action difficulty escalation principle:

Do regular push-ups if you can do more than 15 inclined push-ups, and lever push-ups if you can do 15 push-ups until you can do one-handed push-ups. The principle of escalation of pull-ups is the same as that of push-ups.

There is no quick success in what you do in this world, mainly by the usual accumulation, just like the exam, it is useless to temporarily cram, if you really want to only receive 2 results, 1 arm strength is thicker and stronger than the original, 2 is your arm strain!

(1) Sit in front of the table, hold the lower edge of the table with both hands, the upper arm and the 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 with your arms down, hands in fists, and backs of your 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.

Seated dumbbells alternate curls.

4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension.

4 sets x 10-12 reps.

Dumbbells are raised with both arms raised.

4 sets x 10-12 reps.

Dumbbell one-arm curls.

4 sets x 10-12 reps.

You can use the method of doing push-ups and pull-ups to exercise, after doing a set of push-ups, then a group of pull-ups, set the number of sets of exercises and the number of times each group does according to your own situation, until the arm is sore, and the pull-ups can be done on objects such as door frames. And the muscles of the arms can also be exercised by curling the rope.

Here's how:

First find a stick of the right thickness and length (thickness: just hold it with your hand; Length: about 30cm), then drill a hole in the middle of the stick, take a thin rope about 1m long through the hole and tie it to the stick, and tie a weight (such as a brick) of suitable weight (not very heavy with one hand) to the other end of the rope.

Grasp both ends of the stick with both hands at the same time (note that both hands should grasp in the same direction), then lift the weight and turn the stick to lift it, and when you reach the apex, rotate the stick with your hand to lower it.

Repeat this as the weight of the weight increases as the connection deepens, and it won't be long before you notice that your wrist strength and forearm strength have come up.

Arm strength is actually very simple, and it is not much expensive for you to buy an arm strength device, thirty or fifty, play when you have nothing to do, and naturally your arm strength will grow.

pour, the longer the effect is better;

Handstand is held, propping up the movement of the body in an inverted position;

In a seated position, lay one elbow on the knee with the other hand, press the wrist of one hand, and push the elbow up and down (similar to a dumbbell movement);

Bicep Exercise---1 Barbell Curl 2 Seated Dumbbell Alternate Curl 3 Seated One-Arm Dumbbell Bend 4 Lines or Small Barbell Straight Arm Up Curl 5 Lines Lie Down Pull 6 Dumbbells Cross Raise from the side of the body to the chest.

Three-headed exercise--- 1. Flat narrow press 2. Supine must be extended; 3. Seated dumbbell neck back arm flexion and extension 4. Standing reverse grip pull-down 5. Instrument press down 6. Prone arm flexion and extension 7. Supine dumbbell arm flexion and extension 8. Dumbbell supine flexion arm lift; 9. Single arm flexion and extension after the neck; 10. Barbell supine flexion arm lift.

Push-ups, dumbbells, the best is pull-ups, just find a place to practice.

It's not easy to do, but it works well, and it's both toned and arm strength. You can start with just one set of each exercise and then increase to two cycles. Practice three times a week, every other day.

The specific practice of the three exercises is as follows: 1. Supine dumbbell arm flexion and extension. Lie on your back on the air hoverball with stable support for your head and back.

Bend your knees and land with your feet apart. This bridge posture should be kept steady. Hold the dumbbells above your shoulders with your arms straight, palms facing each other.

Tighten your abdomen and hips, keep your upper arms still, bend your elbows and slowly lower the dumbbells to the sides of your head, and firmly lift the dumbbells up to their positions before touching your shoulders. Important: Keep your body steady at all times, and be careful not to tense your elbows when your arms are straight. 2. Triceps back propped up.

Sit on the side of the bench and hold the edge of the bench with your hands on either side of your body. Place your feet on the air hockey ball with your legs straight. Tuck your abdomen and lift your hips away from the bench with your arms.

Keep your chest up, squeeze your shoulder blades in the middle, and slowly lower your body until your upper arms are parallel to the ground. Keep your elbows above your wrists. Then stretch out your arms to support your body.

The main point is not to hold the chest and push the shoulders back. 3. Throw a solid ball on your back. Lie on your back on a bench with your knees bent and your feet on the surface of the bench.

Hold the solid ball in both hands in front of your chest with your fingers pointing upwards. Elbow on the side of the body. Then vigorously straighten your arms and toss the solid ball from your chest into the air.

Catch the ball and slowly recover before throwing it a second time. Takeaway: Keep your elbows at your sides, don't spread them apart.