How to exercise arm strength, I don t have dumbbells at home, and there are only a few books on heav

Holding heavy objects does not exercise arm strength, but only finger grasping (grasping) and body (trunk and legs) resistance to compression. Let the arm become a lever to overcome the resistance to do the work to exercise the arm strength, when holding the weight, the arm is drooping, and the resistance arm is not formed at all. The effect is negligible and negligible.

Any strength training is done with your own body weight first, and then with the equipment so that it is safe.

Push-ups. Wide and narrow in a variety of ways.

handstand push-ups; One-handed push-ups.

Pull-up.

The best way to do this is to do push-ups ---

Use dumbbells to exercise arm strength and do it in groups.

For example, a group of 8-10, 10-12 sets per day, and a gap of 30-40 seconds between each group is best.

Dumbbells: the big arm does not move, the forearm biceps and the forearm muscles are biceps and the forearm muscles are straightened forward (the arms are raised in front of the arms), and then stretched outward, the pectoral muscles, the pectoral muscles are sandwiched, and the back muscles and the tiger head are practiced if the tiger head muscles are practiced very beautifully, it will make the shoulders look very wide, and the arms will automatically do the two-arm side flat lift action vertically outward on both sides, which is to practice the tiger head muscles, and the arms are stretched vertically backwards, and the triceps muscles are trained.

In fact, if you use the arm strength device, it affects a lot of muscle groups, and it is very good to use it to train the arm strength, but you must pay attention to safety, exercise to master the amount by yourself, don't be too tired in the early stage, excessive fatigue is not conducive to muscle growth.

Take the week as an example: 1-3-5, or 1-3-5-7 can be done, be sure to let the muscles ease up, otherwise not only the muscle growth is not good, but also there will be such as ligament strain or muscle laceration, so it is necessary to practice scientifically, do it in groups, not for quantity, but for quality.

The forearm has an arm flexion and extension, a wrist lift, and the back of the hand lifted. The premise is that your upper arms are flat on a flat surface, or a tabletop, with your hands sticking out of the edge of the tabletop.

If you do a combination training, the dumbbells don't need to be too heavy, 15 to 20 pounds1Sit on a chair, spread your legs, hold the dumbbells in one hand, and bicep training with your arms bent against your thighs, 15 to 20 reps in a group, 5 sets on each of your left and right hands.

2.Do it on the chair, hold the bell with both hands and push it up, 15 times as a group, do 5 sets of rest 3Hold the bell with both hands, stand with your legs shoulder-width apart, arms forward, palms down, pull up in turns, the height is the same as your shoulders, 15 times as a group, do 4 sets of rest.

4.Hold the bell with both hands, put your legs together, raise your arms on both sides, the height is the same as your shoulders, 15 times as a group, and do 4 sets of rest.

Dumbbells should be used correctly, otherwise it will hurt the body, and it is necessary to exercise properly and not excessively.

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