How to train arm strength, how to train arm strength quickly?

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!) ）

If you want to train biceps, mainly dumbbells, triceps, and deltoid muscles of the upper arm, do push-ups, and it's best to take your time, and the amount of exercise is too large, and the body can't bear it, and it's easy to strain.

Landlord, the method is very simple, I hope to stick to it. (1) Sit in front of the table, hold the lower edge of the table with both hands, the upper arm and the forearm at a 90-degree angle, as if to hold up the table, the biceps are extremely tense, hold this static position for 8 10 seconds or a little longer, and then relax. (2) Stand upright, arms hanging naturally at the sides, hands loosely clenched into fists, hands back facing back.

Raise your arms straight back and up, lean your upper body forward slightly, raise your arms until you can't lift them anymore, your triceps muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax. (3) Standing or sitting posture with arms down, hands clenched into fists, and hands facing back. With your wrists bent as hard as you can, your forearm muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer.

Then relax.