How to exercise the muscles of various parts of the arm, by the way, the location of the names of ce

You can look at the names of the arm muscles. There are a lot of them.

There are many ways to build muscles. Push-ups are recommended. Or dumbbell curls.

Sit-ups build abs.

Tiger bench exercises deltoid and pectoral muscles.

The broad back muscles should be refined upward.

Frog jumping exercises thigh muscles.

Jump on one leg to train your calf muscles.

The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids. Hold the dumbbells with one hand (tighter), sit, bend over, and put the arm holding the dumbbells on the inner thigh to do arm curl and stretch, repeatedly, you can effectively train the forearm muscles. 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. 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.

1 Exercise the arms (this does not need to be taught, lie down or pull-ups or press forests, etc.) 2 Exercise the wrist (you can make a stick with more than 20 centimeters, and tie something on the line (strong) in the middle (it doesn't matter), the weight doesn't need to be said! Then use the strength of the wrist to turn the stick (the tied thing also moves up and down) homeopathic needle and counterclockwise back and forth until the hand is sore, rest for 2 to 3 minutes, 3 groups per day, 3 exercises fingers (Sima Guang pierced the cylinder, you must know it) It's the kind of cylinder (it's as big as the mouth of the cylinder that is a little smaller than the palm of your hand, and you can grab the mouth of the cylinder with your fingers until your fingers are sore) It's best to insist more, and it's also 3 groups per day, but it doesn't matter how many more groups this is an endurance exercise, followed by a Hold a dumbbell from the bottom to the top (out) and release, Grab (inhale) in mid-air but don't practice on the floor at home, pierce the floor, mom wants to scold, it's better to have a mat or something like that, this is to practice sensitivity and what kind of strength of the fingers is to practice That's it, friends practice a lot Two Do push-ups, gradually turn to one hand, but step by step, I can 100 with one hand, but it takes a process, it is very effective Also, do parallel bar bending arm extension, hanging horizontal bar, group no less than 100 every day, hold bricks in both hands, and persevere!

It's most effective to have time to do some strenuous work!

Push-ups, but not the ordinary kind, with your arms straight, your waist together, moving up and down, not from side to side inward.

Then it's time to bend down and lift the dumbbells up and down.

Pull-ups, absolutely.

Of course, you have to lift more dumbbells.

Exercise the radialis and flexor muscles:

Grip, grip strength device can be purchased to assist exercise.

Exercise biceps, triceps, deltoids:

Push-ups, dumbbells, the weight of dumbbells should be suitable for your actual situation, not too heavy so as not to damage the muscles.

Holding dumbbells, the arms naturally hang down on the sides of the legs, 1. Grab and put down with the palms facing forward, mainly exercising the biceps and triceps. 2. The palm of the palm is facing the seam of the trousers, and it is lifted to both sides at the same time, which is a line between the elbows and the shoulders, and the forearm naturally hangs down perpendicular to this line, and then put it down, mainly exercising the triceps. 3. With the palms facing back, grab the two hands inward until the forearms are vertically parallel, and then put them down according to the original exercise route to comprehensively exercise the biceps, triceps and deltoids.

Weight training is an important training element of bodybuilding, but bodybuilding is not about maximizing strength, the goal of weight training is to increase muscle mass and improve the line.