People who have never exercised and want to train their arms, how to start exercising?

Fitness has become a fashion for modern people. Some people work out to strengthen their bodies, and some people work out to build attractive muscles. The body has muscles, which is not only a beauty, but also a symbol of health.

Pull-ups are a difficult workout for many people to stick to, but they are one of the most effective ways to build arm muscles. It requires extremely high arm strength, and if the arm strength is not enough, it is difficult to complete the essentials of the movement. So if you want to train your arm muscles as soon as possible, you can try to learn to do pull-up exercises, don't rush at first, you can do a few fewer at the beginning, and then slowly increase the number, and you can see the results soon.

Do dumbbell focused curl exercises. Sit on a bench with your legs slightly spread and hold a dumbbell. Lean forward so that the elbow of the hand holding the dumbbell touches the knee on the same side (not on the knee).

Swing your arms downwards and then toward your shoulders for 10 reps per set. Exchange hands and repeat.

When doing push-ups, you need a lot of strength in your hands, so it is very helpful for building your arm muscles. However, when doing push-ups, you need to pay attention to the correct way of exercising, the movements should be in place, and the force of both arms should be even, otherwise it is easy to cause deformed exercises. Moreover, in the process of exercising, you need to pay attention to skills, and you should carry out a hierarchical progressive exercise, for example, do push-ups every day, and gradually increase the number, 5 today, 8 tomorrow, and 10 ...... the day after tomorrow, and so on, the exercise results are better.

Do a rowing dumbbell lift. Stand vertically and lift a dumbbell in each hand. Raise the dumbbell to the front of your thighs and parallel them to your thighs.

Bend your elbows outwards and lift the dumbbells up to your chest position and keep them parallel (the whole movement is like a row). Then slowly lower the dumbbells in front of your thighs. Repeat this movement 10 times per set.

The use of some sports equipment is also helpful in building arm muscles. Such as: dumbbells, springs, grip strengths, etc., the cost of these sports equipment is not very high, but the effect of exercising the arm muscles is really good.

When exercising, strictly follow the requirements and guidance of the sports equipment manual for training, and if you stick to it for a long time, you can also train your arm muscles.

In order to be able to get a better exercise for our arms when running, we can exercise weights in our hands as appropriate when running, and we can hold two bricks in both hands and left and right hands, and when we swing our hands in the process of running, we can get a good exercise for our arms, and the effect is very significant.

Fishing is a very good recreational sport, constantly can exercise our willpower, can also effectively exercise our arms, in order to get a good exercise of the arms we can intermittently exchange the left and right hands.

Hip-hop is one of the very good ways to exercise, many hip-hop movements need the strength of our arms to do support, so our arms can also be well exercised when dancing.

I am a fitness coach, doing palm pressure is the best, without any auxiliary tools, there are no specific requirements for the place to exercise, enough for you to lie down, and the time of each workout is super short, 3 5 minutes can be exercised.

Do palm pressure to standard, down to put in place, elbow joint to be 90 °, down and up can not pursue speed, this is not a competition, it is exercise, to be stable. Do 30 to 50 at a time, according to your current ability, but once you decide how many to do at a time, you must stick to the number of each time, for example, if you work out for a while and increase from 35 to 40, then you can never go back to 35, either 40 or more. Exercise must remember not to go back, even if you joke in your heart, this is to exercise determination.

It should be noted that after 3 or 5 minutes is done, do not rush to rest first, and then do chest expansion exercises and deep breathing, this is the best time to improve lung capacity, and it does not take time, 2 3 minutes is enough, and you can rest when the blood pressure on the palm is lowered.

The same is true for dumbbell exercises, dumbbells not only exercise arm strength, it should be said that it exercises the muscles of the upper body, of course, the most is the biceps. It doesn't matter if your toolbox is easy to use, it's okay to lift forward and flat, and remember to move slowly, not to rely on inertia to lift up, and when you put it down, it can't be fast, and you need to control it and fall down slowly. This is what the old saying goes, "It's easier to go up than down."

Putting it down is the time to exercise power control.

If you have fitness questions, you can ask this coach to answer.

Push-ups and pull-ups are more effective and simple, but be sure to stick to them. The apparatus is to lift dumbbells.

Push-ups, dumbbells, horizontal bars, parallel bars are all available.

The first training, single-arm rope press. First of all, we start by holding the rope with one hand, and notice that we don't need to use a lot of weight when we do the one-arm rope press down movement, and the focus of our training is to feel the contraction of our muscles. When we are at the bottom of the training movement, we contract and pause, and then we play back to the position where the forearm is parallel to the ground, and we need to pay attention to the rhythm of the movement during the training.

The second drill, straight bar press. First of all, we put our hands on the tension bar, and we still don't need to use a lot of weight when we train this movement. Notice that when we do isolated movements, we focus more on maintaining muscle tension.

And when we do compound movements, we use heavier weights when training. Notice that when we train, we have to lean our body forward and keep our elbows close to our body. When we are doing movements, pay attention to keep our elbows fixed, do not let our body shake and borrow strength, do not speed up the rhythm of the movement when training, and do a full range of movements.

The third exercise, upward inclined supine dumbbell arm flexion and extension. Many of us like to use a barbell to do an inclined supine dumbbell arm curl and extension, but using a barbell to do arm flexion and extension may cause elbow pain. However, when we are using dumbbells, we can avoid this problem very well, and at the beginning of the training we adjust the inclined bench to about 30 degrees, so that our upper arms are perpendicular to the ground.

Note that the only part of the movement during our training is our forearm.

The fourth exercise is the sitting, the back of the neck rope arm flexion and extension. The seated posterior neck rope arm flexion can also be done with a barbell or dumbbells. But we're using rope here, because the rope brings constant tension to our muscles, and the grip we use is curved, because it's more friendly to our wrists, so we pay attention to controlling the rhythm of the movement and doing the full range of motion when training.

Personally, I think that doing sit-ups, parallel bar training, and using dumbbells can train our arms very well, and can exercise our triceps and increase the strength of the arms It plays a very good role.

Incline dumbbell bicep curls, diamond push-ups, arm curls, planks, one-arm dumbbell bicep curls, etc., can strengthen the arms.

You can do push-ups, you can do sit-ups, you can do high leg raises, you can jump rope, you can do planks, you can do long jumps.

To make the muscles connect with the target muscles and make the action effective, you can do sit-ups, you can also prop your hands on the ground, keep your feet beating, lie on the ground with your whole body, and lift dumbbells with your hands.

1. Strengthen wrist and forearm strength.

Sit or stand with one hand on your hip and one arm at your elbow, forearm parallel to the ground, and dumbbells in your hand. Slowly bend your wrist down, lift it up again, and repeat 15 times. Switch hands and do the same.

2. Make the upper arm stronger.

Stand upright or sit in a chair with your knees straight. Repeat 15 times. Then put down the arm shake and relax, do it more than 15 times, and then hang the arm shake to relax.

3. Upright push-ups.

Stand facing the wall, keeping an arm's length apart, with your arms flat in front of your hands against the wall. Bend your elbows, lean forward, tighten your arms and shoulder muscles to increase resistance, and push your body up as hard as you would in push-ups. Repeat 30 times.

Do more barbell curls to train strength, do dumbbell alternate curls to practice girth, and do pastor bench curls to practice details.

1. Standing barbell curls.

The grip distance of the biceps brachii is different for the two hands, and the effect is also different. For example, narrow grip distance, focusing on the long head of the biceps brachii; middle grip distance, exercise the whole biceps; Wide-distance exercise with a bicep and a short head.

The feet are naturally opened, the palms of the two hands are held forward, the distance between the two hands is generally the middle grip distance, and the bell is lowered in front of the legs, so that the upper arms are close to the side of the body. The biceps brachii contract, hold the bell and bend until the biceps brachii is in the "peak contraction" position, and stop for a while.

2. Dumbbell curl.

There are two-handed "alternate" and "one-handed" movements, as well as "standing" and "sitting" movements. It is common to train the hands separately in isolation, so that the biceps brachii are alternately isolated in a state of "peak contraction".

3. Lateral curvature.

It mainly exercises the brachialis muscles of the upper arm and extensor finger muscles of the forearm. There are one-handed dumbbell side curls, alternating dumbbell curls, dumbbell bevel side curls, and rope bundle side curls. Hold the dumbbell or rope tensioner with the palms of both hands facing each other, and you can use different grips or switch different angles to train.

4. Prone curl.

Holding dumbbells and hanging between your legs, the triceps brachii of your upper arm rests on your inner thighs. The other is to hang the whole arm between the legs, which allows the biceps brachii to contract in isolation and concentration. When the bell is bent until the biceps brachii is in "peak contraction", the elbow and upper arm should be moved slightly forward.

5. Bending arm curl.

Place your triceps and elbows on a cushion at different angles. It mainly exercises the lines and spikes of the biceps. Diagonal curl, with the triceps brachii and elbow of the upper arm resting on a diagonal brace mat at an angle of 30 to 45 degrees to the ground; The straight bend is the alignment of the bracket perpendicular to the ground.

Doing 50 sets of push-ups and 50 sets of pull-ups every day, alternating these two movements, will definitely give your arm muscles a better workout and make your arms particularly shapely.

Doing pull-ups is the most efficient way to exercise your arms. In the process of moving up, the muscles of the arm are fully exercised, so it is the best way to exercise the muscles of the hand.

Quite simply, do endurance training, not go after strength training. It will strengthen the density of the collapsed muscles. Within your tolerance, be careful not to exceed the limit, keep it in.

Tough. , it will have an effect, and it does not grow muscles (in fact, it is also long, but the density has become larger, which means that the arm has become stiffer).

If the landlord is a man, don't compare it with a woman, a woman's muscle level is not clear, and it is very different from a man.

lz's question is more contradictory, it is a bit unlikely to increase the strength of the boy without growing muscles, as long as the strength is growing, the muscles will naturally grow, it's just a matter of growing fast and slow.

By the way, some people would say that push-ups do not add muscles, only arm thickness? What is your so-called roughness? Fat?

Skeleton? Or is it an organization? Does doing push-ups gain fat?

Or is it a bone? **？Please don't talk nonsense here for some people who don't understand, it's a lot of harm!

Doing push-ups will increase the strength of the pectoral muscles, the breadth and the strength of the triceps muscles of the arms, and the thickness of the branches. If you do push-ups for a long time, your pectoral muscles and arms will look good.

If you are a girl and your arms are a little thick, or the fat content is relatively high.

Doing any strength exercise will make your arms thinner. The rule of exercise is to burn fat first and then build muscle. The key is to get the cut-off point for fat burning and muscle gain.

It's actually quite simple.

That is, after you continue to exercise and increase the amount of exercise every day, you should regularly measure the circumference of your arms with a ruler. You will find that your arms will slowly become thinner, and when you find that your arms are not thinner, you will have to control the amount of exercise you have.

Just keep up with your current amount of exercise.

With consistent exercise, you'll have both strength and slim arms.

There are steps in training, and if you can't do a movement, you can replace it with a simple one.

Arm strength can be divided into: finger strength, wrist strength, forearm muscles, elbow strength, upper arm strength, and shoulder strength.

It is difficult to increase strength in the joints (wrists, elbows, shoulders), and the strength is slowly increased by slight tears and repair of the connective tissue of the surrounding muscles. Muscles (forearm muscles, upper arm muscles, shoulder deltoids) can improve strength quickly through muscle training.

Finger Force: Grip. You can start with a quick grip with your bare hands and progress to grasp the spherical vertebrae for weight-bearing.

Forearm: Do flexion and extension of the wrist joint. It is the movement of the wrist up and down to contract the muscles of the forearm.

Due to the flexibility of the forearm, one movement can do 20+. In the early stage, you can make fists empty-handed, and advanced can take mineral water bottles, dumbbells, kettlebells, etc., and pay attention to fixing the upper body and elbow position.

Upper arm: Mainly flexion and extension movements at the elbow and shoulder joints. For example, push-ups (which can start with a wall) and dumbbell arm curls (which can start with a mineral water bottle) should keep your torso as fixed as possible. It is recommended to increase the weight if you can do 15+ in one movement.

Deltoids: push-ups, side raises, overhead presses. (You can start with a mineral water bottle), it is recommended to increase the weight if you can do 15+ in one action.