I feel that my arms have no strength and can t do push ups

1. Run. Running 2,000-5,000 meters every day can greatly improve the body's cardiopulmonary function tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump.

Standing long jump day is divided into 3 groups in the morning, noon and evening. Doing 25-50 pieces per group is the fastest way to train the leg muscles and lengthen the muscles of the whole body.

3. Push-ups.

Push-ups are suitable for friends who have a certain strength base, and each time you do it, you should try to straighten your body as much as possible. In particular, the legs and waist should not be bent, do at least 1 set of 20-50 pieces per day. It's a great way to build muscle and strength in your arms.

4. Sit-ups.

Sit-ups are one of the common ways to train your abs and don't take up space. It is also very suitable for doing at home, and it is recommended to do more than 30 sit-ups at a time.

5. Dumbbells. Friends who want to exercise their biceps can try dumbbells, which are lifted by the arm. Strengthen local muscles, at least 50 at a time. in order to effectively strengthen the shape of the muscles.

6. Swimming. If you know how to swim, you might as well try to swim a few laps of the indoor pool every day. Swimming is more effective and faster than running to build muscles, and the muscles will be more slender and beautiful.

Because your arms are not strong enough, you usually do push-ups to work your pectoral muscles, but your arms will also be exercised, and the shorter the interval between your arms, the more force your arms will exert themselves. You can increase the arm spacing appropriately, and pay attention to the exercise of the arms at ordinary times. The chest can be exercised with a butterfly chest clamp machine in advance, so that there will be no weakness in the arm that affects the pectoral muscle exercise.

But if you don't go to the gym and do push-ups slowly, both will also get a systematic workout. Exercise doesn't happen overnight.

Run and control your diet. Control the fat first, then strength training. Otherwise, the muscles will make the fat more obvious. Run for half an hour every day and control the amount of food.

This is a very normal phenomenon, after doing push-ups, the intensity of arm movement is too high, and the strength is overdrawn, so there will be no strength just after the exercise, and it will be fine after a while. If you are in good shape and have a lot of strength, this will also be weakened.

Is it too much? Or rather, hungry? After the first day, you will definitely be a little tired, hold on for a while, and the muscles will not hurt after you get used to it, unless you increase the amount!

You can start with simple arm exercises, such as dumbbells, and use equipment to strengthen your arms.

It is a basic training in daily exercise and physical education classes, especially in military physical training. Push-ups mainly work the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. It is a very simple but effective method of strength training.

Beginners can practice push-ups in two sets of 15 to 20 reps each; Athletes with a certain foundation can do 3 sets of 20 reps each; Advanced people can try 4 sets of 30 to 50 push-ups.

The method of using the first joint of the finger to support the ground. It can be divided into five forms: five fingers, four fingers, three fingers (these three cone-forming types), two fingers, and one finger supporting the ground.

Footwork: According to the position of the foot, it can be divided into two types: two-legged and open. According to the form of the foot on the ground, it can be divided into three postures: toe pose, instep pose and arch pose.

There are many exercises for arm strength, as long as the arm training equipment will exercise the arm muscles, such as push-ups, pull-ups and other exercises will strengthen the strength of the arm. The most effective and direct methods are to use dumbbells, barbells, ropes, and boxing. Perform resistance exercises by putting weights on your arms.

Next, I will recommend to you a few sets of basic exercises to exercise arm muscles, these methods are scientific, and they are also developed according to the movement and functional principles of arm muscles.

Action 1: Dumbbell reverse bird.

Dumbbell reverse bird target muscle head group: anterior deltoid and posterior deltoid muscle exercise methods:

Hold the dumbbells with your palms facing each other, your feet shoulder-width apart.

The knees are slightly bent, the upper body and lower body are up and down at 95°, and the arms are perpendicular to the ground.

The elbow joint of the arm is bent, the upper arm and forearm are up and down at 140°, and the shoulder is forcefully rotated outward, so that the muscle groups are abducted, so that the elbow is extended to the sides of the body, until the elbow joint is level with the body, so that the barbell stays on both sides of the body for a second time, and slowly retracts the arms to return the dumbbell to the initial position.

Start with the first type of wall push-ups.

Let's talk about my own experience. I used to be a little fat and couldn't even make one. Then I'll do it against the wall (don't laugh!). , 200 at a time. After about five or six days, I was amazed to find that I could do push-ups. Now I can do four or five sets of 50 pieces a day.

Now 200 a day is easy. Give it a try. It works!

If the woman's strength is insufficient, she can practice by touching both knees to the ground).

5. In other special cases, there will also be a lack of strength to do push-ups.

In the end, due to muscle fatigue, the energy in the muscles is exhausted, so he is unable to do any more movements, which is a normal phenomenon for Qi Sheng.

Doing push-ups every day causes the muscles to not be rested, the muscles cannot recover, let alone grow, but will atrophy and weaken. After doing push-ups one day, the muscles are tired the next day, and if you do push-ups again, you will be weak. The muscles should be given a 48-hour rest period.