How to train if your arm strength is not enough, and how to exercise your arm strength is not big

Arm strength is mainly about building the biceps and triceps. The biceps brachii of the arm can be exercised by lifting a bucket. Just add water or other objects to the bucket to increase the weight of the bucket, and then do curls to exercise the biceps of the arm.

Narrow push-ups for triceps are fine.

Exercise method: biceps: dumbbell single-arm curls, curls (6 groups each) Triceps: 3 to 8 sets of narrow push-ups, about 10 to 15 in each group.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can increase the weight of the bucket to a load of 8 to 12 RM, and make about 8 to 12 per set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

The arm strength is poor, and many postures can't be done, so teach you 2 tricks, and the arm strength is getting stronger and stronger.

Practice dumbbells first, lift 20 and lift 10 flat, do push-ups at intervals, a group of 10, 3 sets each time, do 2 to 3 cycles every night according to your own situation, insist on about half a month, and then go to shoot, it's different.

In fact, fitness is the best, but there are certain conditions, I am a student, I often go to the gym to train this semester, and now my arm strength is much better, and if there are no conditions, dumbbells and push-ups are also good.

Dumbbells or pullers can more or less damage the bones, and the best thing is to do push-ups. Participate in confrontational sports. For example, basketball is very good.

Do you do push-ups with arm strength, ten a day, and slowly have an effect, if you feel slow, add a lot of yourself, but only in moderation. As for explosiveness, that has a little to do with being born. If you like T-ball, go for more TT, this is the easiest way to improve the explosiveness of your legs.

Or go for a swim. Of course. I caught a cold in winter.

And diet, don't eat fried, otherwise your efforts will be in vain. The above is a personal experience.

For a morning run, tie sandbags to your arms, which can not only train your arm strength but also your lung capacity, and you can also increase your weight after a while.

How much arm strength is enough?

Actually, what you mean is how to increase the strength of your arms, right, you can choose a step-by-step method to practice. The more suitable ones are dumbbells, grip machines, push-ups, horizontal bars, etc. Some sports are also available, such as tug-of-war and so on, hehe.

In fact, the easiest way is to do push-ups, and stick to them every day, preferably at a fixed time, to form a habit. Do four-fifths of the maximum number you can do at a time in each set, do two or three sets at a time, and increase the number of times in each set over time. There is also the need to do pull-ups, preferably forehand.

If you can, you can go to the gym, do bench press with the assistance of equipment, and practice dumbbells. In fact, there are many ways, and the most important thing is to be able to persevere.

Dumbbells are a more common practice, pull-ups are desperate exercises, and tension machines can also be used, barbells are rare, but they are not bad.

Bare hands are the best push-ups, maybe you can't do any of them right now, but perseverance will produce results.

In the special forces forces at home and abroad, the best way to train is nothing more than two ways, doing push-ups and moving logs, and the latter is also very significant in other aspects, but the materials are difficult to find.

When I trained, the coach asked me to do push-ups for 5 days, and I added five more times each time, and it was a great sense of accomplishment to break through my limit every time, so I got rid of the boring theoretical classes, and I now do 300 push-ups every night.

The most important thing is to persevere, and it's good to make bars.

Push-ups and the like, of course, the main thing is to persevere, it's useless to do anything if you can't stick to it!

You can stick to dumbbells every day!

Buy a barbell lifting practice!

Hold a dumbbell in one hand and raise it flat.

After upgrading, add strength to sprinkle, full force.

1.I guess you broke your wrists and lost. Answer your question first. It's a bit small with 6kg dumbbells because you want to increase arm strength. It is recommended to buy a dumbbell with a larger weight, because a small weight and multiple reps are not very effective in increasing strength.

2.The arm can probably be divided into 3 parts, the biceps, the triceps and the forearm. As long as you practice these three parts well, your arm strength will definitely increase greatly.

The movements to exercise the biceps are:

1.One-arm squat curl 2Dumbbell curl exercises for triceps have 1

Supine dumbbell arm flexion and extension 2Single-arm flexion and extension of the back of the neck The movement of exercising the forearm has 1Sitting, reverting wrist curl If you combine these movements, you can do this.

1 3 5 per week

2 cephaps, single-arm sitting, curl 3 sets of 6-12 reps each.

Dumbbell curls 3 sets of 6-12 reps each.

3 Heads Supine Dumbbell Arm Flexion 3 sets of 6-12 reps each.

Posterior neck single-arm flexion and extension 3 sets of 6-12 reps per set.

Forearm Sitting, backgripping, wrist curl, 3 sets until the soreness is no longer enough.

Note that you must practice every other day, because you need to recover for 48 hours after muscle training, otherwise you will not achieve the effect of increasing strength and muscles. If you can't finish the exercise in half an hour, you can reduce each part by one movement.

Say it again. It's actually very incomplete to train only your arms, so it's best to train other parts of your body as well. If you trust me, I'll send you a letter and I'll give you another plan.

Let's talk about the problem of eating, eating beef is the easiest way to increase strength, as well as high-protein and low-calorie foods such as chicken and fish, don't eat pork because the calories are too high, it is easy to increase cholesterol. If you can, you can buy some milk protein powder to drink.

Finally, let's talk about the one on the second floor. Muscles are turned from fat.

Do you say this kind of thing? And praise him, I really convinced you.

Muscle is muscle, fat is fat! Muscle is protein, and fat (fat) is the fat used in cooking and the fat contained in the food itself. There is no such thing as a mutual transformational relationship.

There is only a relationship between increase and loss, and the commonly referred to as body loss is actually to increase muscle and reduce fat. If you don't seek to understand yourself, don't mislead others.

Just do more pull-ups! As long as you can keep doing more than 100 in a row, you will have good arm strength!

You can use tension machines, dumbbells, uneven bars, push-ups, etc. to exercise arm strength.

Methods for developing maximum strength: 1 common methods for maximum strength of upper and lower limbs to: barbell flexion and extension, bench press, weight-bearing squat, 2 common movements for developing maximum strength of abdominal back muscles, high flip barbell, weight-bearing abdominal tuck and weight-bearing prone body flexion, 3 common movements for the maximum strength of the whole body, snatch barbell, jerk barbell, 2. common methods for developing speed strength, 1 bench press barbell, weight-bearing bounce, holding light dumbbell punch, grip puller, 3. common methods for developing strength endurance, push-ups, push trolleys, prone two-end up, rib leg lifts, Squatting and kicking, horizontal bar pull-ups, principle, first practice with your own body, and then use equipment when you can be very relaxed, maximum strength, practice to death, hehe.

The pace should be moderate, the spirit should be concentrated, and it is best to practice when you are excited.

In insisting on 10 push-ups, 20 sit-ups it must not be enough! Go to the gym I trained from 150 pounds to 170 pounds in the gym No stomach Bust and hips are more than 100cm Exercising strength is training muscles Right, 40kg is different for different parts Chest, back, legs These 3 big muscle groups are nothing with 40 Small muscle groups are unbearable with 40. . . Be sure to be at home if you say:

Generally, to practice sit-ups, at least 200+ and must be more times, less groups, such as 40 in a group, 5 in a group, or 50 in a group, 4 in a group, such a short rest time between groups, and cycling!! Very good aerobic exercise The general gym is spinning and fat loss for the whole body! And it's very effective for the hips, it's not boring at all, and it's done in 45 minutes at a time.

If you don't have strength in the big arm, you can do dumbbell curls and dumbbell neck back arm flexions, and if you have small arms, you can do dumbbell horizontal wrist flexion, reverse wrist flexion and vertical curls.