What is the best arm strength exercise? How to practice arm strength?

The forearm muscles are composed of two groups of muscles, one is to flex the wrist joint, and the other is to extend the wrist joint. The training movements are mainly wrist curls and wrist turns. Rope reel with weights, pinch and grasp barbell plates, etc.

Here are a few specialized exercises to develop the muscles of the forearm. 1 Side curl Hold the dumbbell with both hands or one side (fist eye forward), the upper arm is close to the side of the body, hold the bell and bend it up to the front of the shoulder, and slowly lower it to restore. It mainly develops the extensor finger muscles of the forearm and the anterior muscles of the upper arm.

2 Hold the wrist curl Hold the barbell with both hands (palms facing down) at a shoulder-width distance and your upper arms close to your side. Bend the bar upwards and slowly lower it to the limit. The forearm muscles are always in a state of tension during the movement.

It mainly exercises the extensor muscles of the forearm and the lateral muscles of the upper arm. 3 Reverse wrist curl Sit at the end of the stool, hold the barbell with the palms of both hands upward, the grip distance is the same width as the shoulder, the forearm is attached to the enlarged leg, and the wrist is relaxed. Bend the bar upwards until you can't bend it anymore.

Then relax the reduction. This can be done with the forearm cushioned on a flat bench or with a dumbbell in one hand. Mainly exercise the forearm flexor muscles.

4 Back wrist curl Stand, hold the barbell behind the back (palm backwards), do wrist curl movements, the same effect as the reverse grip wrist curl, mainly exercise the forearm flexor muscles. Many bodybuilders enjoy this exercise because it creates a feeling of forced contraction. 5.

Ulnar wrist curl Open your feet back and forth, cross your waist with one hand, grasp one end of the dumbbell without bell piece with the other, and lower the other end with the wrist joint relaxed. Contract the ulnar muscles, using the wrist joint as the axis, and curl the dumbbell backwards and upwards until the triceps contract strongly, and then reduce it again. The ulnar muscles of the forearm are mainly developed, but also the triceps brachii.

6 Radial wrist curl The preparatory position is the same as 5, but the holding method is different, and the dumbbell hangs down in front of it. The arms should be fully extended when bent, avoiding elbow flexion as much as possible, borrowing peptide biceps strength. Mainly exercises flexural muscles.

7 Hand internal curl Sitting, holding one end of the dumbbell (or dumbbell) with the other hand supporting, holding the bell's forearm on a flat stool or inclined board. Do the inner and outer rotation of the hand. Increases the weight to perform quickly to improve the strength and agility of the forearm muscles.

8 Weight-bearing rope Stand up, hold the scroll in your hand, and forcefully roll up the hanging weight to control the restoration. First roll and then reverse roll, repeatedly. This exercise will make the forearm muscles stronger and stronger.

In addition, exercises such as pinching the grip strength machine and grasping the barbell plate are also effective ways to develop the forearm muscles. In short, when exercising the forearm muscles, no matter what method and angle are used, the forearm must be fixed and done strictly according to the action requirements, so that the forearm muscles are always in a state of tension during the action. Forearm muscle exercises are generally enough every three days.

When exercising, you can choose 2 to 3 movements according to your needs, practice three groups of each movement, and repeat each group 15-20 times. The weight should not be too heavy to avoid injury.

1.Practice single-arm support: Stand, feet apart, keep your back straight, raise one hand, grab the waist with the other, try to support yourself with only one hand, the longer the better, each support for more than 10 seconds can increase the difficulty, 10 reps per set.

2.Practice push-ups: Lie on your back on the ground with your hands straight, support your body, and try to support yourself with only your arms, 20-30 reps per set.

3.Practice pull-ups: Stand by the wall, grasp the wall with your hands, and try to pull yourself up with only your arms, 15-20 reps per set.

4.Practice the dumbbell press: Stand with your feet apart, hold the dumbbells in both hands, and push up from the shoulders to the shoulder line for 15-20 reps per set.

Please choose the right training intensity according to your own situation, and wish your dreams come true!

Preparation before handstand Strengthen your arms.

Use dumbbells suitable for your own strength, 10 as a group, do three or five groups at a time, the key is to be able to persevere, two or three days can not be practiced, at least stick to half a month, you will become muscles in your arms, punch powerfully.

Push-ups, the higher the feet, the greater the arm strength, practice regularly to ensure that the arm strength is greatly improved.

Use the tensioner to practice 10 for the first time, and then practice 10 more every two days.

1 Exercise your arms2 Exercise your wrists3 Exercise your fingers.

Exercise methods. 1 Exercise the arms (this does not need to be taught, lie down or pull-ups or press forests, etc.)

2. Exercise the wrist (can make a stick of more than 20 centimeters, and the middle bolt is on the line (strong.)

Tie something up (it doesn't matter), I don't need to talk about the weight! 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 a day, 3 exercise fingers (Sima Guang pierced the cylinder, you must know that it is the kind of cylinder (the cylinder mouth is a little smaller than the palm of the hand, just use your fingers to grab the cylinder mouth until the fingers are sore.

It's best to stick to it more, it's also 3 sets a day, but it doesn't matter how many sets you have, it's an endurance exercise, and then one.

Take the dumbbell from the bottom to the top (out) and release it, grab it in mid-air (inhale) but don't practice on the floor at home, prick the floor, mom wants to scold, it's better to have a mat or something like that underneath, this is to practice sensitivity and what kind of strength of the fingers.

From easy to difficult, it is divided into:

1. Lifting heavy objects. You can usually do more exercises to lift things, which seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Refers to bench pushes. Do push-ups with ten fingers on the ground. This is the first step in building grip and wrist strength. The longer you stick to this link, the better the results.

3. Horizontal bar overhang. The longer the grip, the stronger the grip.

Fourth, roll "jack wrist". It's the way a friend on the first floor said. This method greatly improves the grip strength and can enhance the grip endurance of the hand, but it is quite laborious to exercise.

It must be consistent, and after each workout, you need to put your forearms down thoroughly and do relaxation exercises. The weight attached to the rope can be weighted to increase the strength. When the lifting weight is 5 kg, the rope is long and meters, and it can be rolled 2 times in one breath, and the right hand grip can crush ordinary teacups.

5. Hold your body with both hands on your side. Hold a bar perpendicular to the ground with both hands and lift your body parallel to the ground. At first sound, it sounds incredible, in fact, it is not difficult, when you can do 100 finger pushups in one breath, you will have the ability to do two-handed side grip lifts, the longer the exercise intensity, this method is to exercise the explosive power of the wrist.

Regardless of any of the above methods, according to their own conditions and environmental limitations, any one of them can be contacted for a period of time, you can enhance wrist strength, but if you want to achieve something, you must persevere from easy to difficult, three years a small success, nine years a large success.

Preparation before handstand Strengthen your arms.

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.

Scientific fitness will have perfect muscles, and arm strength will be enhanced. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

I remember that I was the same at the beginning, you can try to do push-ups, don't do such a standard at first, but the number should not be less, stand against the wall to do it, and if possible, you can also use dumbbells and other assistance

Practicing tensile devices, from one to five, step by step, must have an effect.

The best advice is to buy a basketball and shoot it, that is the fastest way to do it.

If you're a man. It's best to practice with dumbbells that are the same weight as your arm weight, as long as it's appropriate, if you're a woman. It's best to be on the same level as your arm weight.

Man's words. and you can need to have big guys. Woman's words.

It is better not to have muscles like a man. As long as there is a slight muscle. It's just the kind that can be seen obviously.

It's good not to be too thin and too big, I hope to give you a satisfactory answer. I'm starting to practice now. But I wrote the prescribed amount of time as soon as I practiced the effect I wanted.

Not too big and too thin. Just a little wider. So that I can stop exercising.

I now work on my arms and legs at the same time. Train until the arms achieve the effect, the kind that is slightly wider. I just stopped moving.

I've been training my legs since then

Preparation before handstand Strengthen your arms.

Best Arm Strength Training.

There are four main muscle groups on the arm, biceps, triceps, flexor fingers, and extensor fingers.

The strength of the flexor muscles determines the grip strength, the biceps brachii is responsible for the arm flex movement, and the triceps brachii is responsible for the arm extension movement, which mainly strengthens the exercises of these three muscle groups.

The flexor muscles can be connected with dumbbell wrist curls, which should be more important. The second head is a variety of curls, dumbbells or barbells, and there are many in detail. The effect of various arm flexion and extension of the three heads, the downward pressure of the tension device, or the push-up back support is also very good.

Preparation before handstand Strengthen your arms.