I m a girl, and I want to work the muscles in my lower arms, what s the easy way to do it

Triceps upper arm flexion and extension.

Starting position. Hold the barbell with both hands or hold a dumbbell with both hands. After lifting it high above the top, bend your elbows so that your forearms drop back. Whole.

Stand upright or sit on a stool.

Action process. Keep your upper arms close to your ears and keep them upright and not shaking. Contract the triceps, gradually extend the elbow joint, and lift the forearm up until the arm is fully straightened and the triceps are completely tightened.

Hold still for a second, then flex your elbows and slowly lower your forearms to the starting position, allowing your triceps to stretch as much as possible.

Breathing method. Inhale as you extend your forearms and exhale as you flex down.

Pay attention to the main points. Do not swing your upper arm when you extend your forearm.

Triceps upper arm bent over and arm flexion and extension.

Starting position. Bend forward, hold the dumbbell with one hand, and prop it out with the other hand or support the knee on the back leg with the other hand, so that the upper arm holding the bell is close to the side and level with the upper body.

Yes. Bend the elbows and let the forearms.

Naturally sagging. Action process.

Hold your upper body and upper arms still, contract your triceps, and stretch your forearms back and up until your arms are fully straightened and fully retracted.

Triceps contraction. Hold still for a second, then bend your elbows and slowly lower your forearms to the starting position.

Breathing method. Inhale as you extend your forearms and exhale as you droop.

Pay attention to the main points. When extending the forearm, try not to swing the upper arm up and down, and when the arm is completely straight, lift the wrist up to contract the triceps.

More thoroughly. Triceps upper arm Horizontal arm flexion and extension.

Starting position. Lie flat on the bench, hold the barbell with both hands behind your back or in the front, lift it up, and after your arms are vertical to the ground, bend your elbows and lower your forearms.

Action process. Keep your upper arms moving, contract your triceps, and lift your forearms up until your arms are fully extended. Ststill for a second, thoroughly.

Contract the triceps, then flex the elbows in a controlled way to slowly lower the forearms to the starting position, fully extending the triceps.

Breathing method. Inhale as you extend your forearms and exhale as you droop.

Pay attention to the main points. When the forearm is stretched and lowered, the upper arm should remain in place and not swing.

Triceps of the upper arm Straight arm raised back.

Starting position. Stand upright with the barbell behind your back or in front of you.

Action process. Keeping your arms straight, lift the bar as far back and up as possible. Finally, flex your wrist upwards and contract your triceps as best you can, holding one still.

seconds, lower the barbell to its original position. Relaxes triceps.

Breathing method. Inhale as you lift your arms back and exhale as you descend.

Pay attention to the main points. When raising the arms, the body should not be shaken, and the wrist can be flexed to the highest point possible to completely contract the triceps.

Bend and extend the arms with a chest crunch.

Starting position. Hold a curved bar attached to the tension bar in front of your chest with both hands shoulder-width apart, slightly narrower or tighter. The upper arms are pressed against the ribs. Bend your elbows and bend up.

Forearm. Action process.

Keeping your upper arms still, contract the triceps and muscles of your forearm, and press down firmly on the crook until your arms are fully extended. Hold still for a second and try your best to retract.

Tighten the triceps, flex the elbows, and slowly return the crooks to their original positions.

Breathing method. Inhale as you press down on the bar, and exhale when you retract.

Pay attention to the main points. When pressing down on the handlebar, be sure to lower your arms so that your arms are fully extended. The upper arm should be immobilized. Although the forearm also needs to be forced, the mind should pay attention to the three heads.

Muscle contraction.

If you want to exercise your arm muscles, if you can swim, I recommend swimming, swimming is a good way to exercise your arms! It will work soon, I didn't swim for long, and I found that I was a lot stronger, hehe.

Push-ups, horizontal bars, parallel bars, dumbbells, barbells.

Buy a pair of 2kg dumbbells and practice at a fixed time every day.

Here's how to work the muscles under your arms:

1. Get up in the morning with 3 sets of push-ups, a group of 20. Generally, before doing it, do warm-up exercises to prevent sports injuries;

2. Then come to a group of 20 standing dumbbells alternately curl, just keep standing on the body, hold a dumbbell in each hand, and bend the forearms on both sides alternately. This is great for exercising the biceps femoris and forearm flexor and extensor muscles;

3. After doing push-ups the next day, you can change a set of dumbbell movements. Hold dumbbells in your hand while standing instead, relax naturally, and shrug your shoulders;

4. On the third day, change to a standing double-arm dumbbell side press to exercise the muscles behind the upper arm, that is, the triceps femoris. Do 2 to 3 sets a day, a group of 20;

5. 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 the local muscles from being too large.

In real life, there are many friends who like fitness, and the benefits of fitness are also many, which can not only improve the quality of our body, but also make our body more perfect and developed. Let's find out.

1. You can use the big arm to bend and stretch the dumbbell, don't put it to the end when stretching, so that the biceps are always stressed, 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 it is a total of 180 degrees from stretching to bending, 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, you can decide the number according to 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.

It is advisable to make the muscles feel sore every time. Remember not to do it every day, every time you do anaerobic exercise, you want 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. ?

The above is the introduction of how to exercise the muscles on the arm, there are many ways to exercise the arm muscles, each with its own characteristics, we usually choose the right exercise method according to our own situation when we usually exercise, and at the same time we should pay attention to the nutrition of the diet, especially eat more protein food.

<> 1. Slim upper arms.

For the arm line, the following set of arm exercises can be borrowed from books to make the hypertrophic arm bend disappear:

1.Hold the book in your left hand and lift it upwards, while your right hand clenches your hand.

2.Bend your left hand back, take a breath, and hold for 20 seconds.

3.As you exhale, slowly lift your left hand into a horizontal line and repeat 10 times with your left and right hands.

Strengthen your arms with side pockets: Usually hold the strap with your hands** to make your arm muscles stronger.

2. Slim down the lower arm.

For arm lines, in addition to strengthening your arms with books or handbags, you can also try to tighten your arm muscles with plastic water bottles instead of dumbbells

1.Start by standing with your feet apart and holding the plastic water bottle tightly with one hand.

2.Hold the plastic water bottle up to 90 degrees with one hand to the forehead for 10 seconds.

3.Hold your hand high and straight, and relax your other hand for 20 seconds. Then repeat steps 1 to 3 with 20 reps for each hand.

Tucking your arms in with a handbag: Hang the bag on the forearm of your hand as much as possible, close to the bottom of your chest, and spread the weight to the center of your body, which will make your arms more prominent.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Find a boyfriend and just give him a meal every day.

You have to look at what you want to do to build your muscles, but I think most people like girls to be gentle, to be obedient, and very few like women.