How to build arm strength, how to build arm strength

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!) ）

Exercise is not about "more", but "fine" and "often" The best time to exercise every night before going to bed is to exercise. It's best to practice in groups multiple times, with short breaks in between. When the upper limbs feel sore, the two groups are consistent in the consistent exercise.

Don't be in a hurry, you can't eat a fat man in one bite. After a week, you'll notice that you're starting to gradually adapt to your fitness routine. After a month you will notice changes in your body.

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 for the years before the handstand Strengthen the arm and carry the grinding weight.

Preparation before handstand Strengthen your arms.

Preparation before handstand Strengthen your arms.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Buy a proper pair of dumbbells to build arm strength.

Mineral water depends on how many litres you buy, adjust the weight of the water according to your arm strength.