Which type of fitness builds arm strength?

One. 1 Exercise your arms2 Exercise your wrists3 Exercise your fingers.

Exercise method 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.

That's it, friends practice a lot.

Two. Do push-ups, gradually turn to one hand, but step by step, I can 100 with one hand, but it takes a process, it is very effective Also, do parallel bar bending arm extension, hanging horizontal bar, group no less than 100 every day, hold bricks in both hands and raise them horizontally, persevere! It's most effective to have time to do some strenuous work!

Doing pull-ups, or doing push-ups, is simple and very effective.

The words of the arm can be taken .

Supine support. <>

According to their own conditions, do 3 to 6 groups, each group of 10 to 15 buried manuscript stools.

If you have abdominal muscles, you can bend to choose.

Crunch. <>

Depending on your condition, do 3 to 5 sets of 10 to 15 each.

The pectoral muscles were the easiest.

Freehand push-ups.

Depending on your condition, do 3 to 5 sets of 10 to 15 each.

Ways to build arm strength:

1. Wrist: the main grip strength, you can grasp several times empty-handed, to achieve the purpose of training, because this part of the muscle group is small, so you don't need to bear weight to achieve a certain intensity, generally use the number of times to make a demarcation, you can increase or decrease the number of times according to each person's different conditions, in principle, it will be sore, try to do it until it can no longer be done. Straighten your hands, relax immediately after making a fist, straighten your fingers, make a fist, relax again, and repeat.

2. Biceps: the orthographic mark of the sailor, the strength of the forging chain feels like a hill, the training of the biceps needs the assistance of equipment, if there is no dumbbell or the like, you can find any weight that can be grasped, or a bucket with one hand, repeat the action of lifting and putting down, the number of times varies from person to person, so that there is a feeling of soreness as the principle, the same about 12 times each time, repeat three sets of numbers, and rest for 1 minute in the middle.

3. Triceps: The general push-ups can be trained to the triceps, but this action will also train the pectoral muscles, where you only need to make a small change to concentrate on the triceps. After the standard push-up, reduce the distance between your hands to shoulder width or even shorter than shoulder space, so that the strength is concentrated on the triceps part of the reps for about 15 reps.

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

The words of the arm can be taken .

Supine support. Depending on your own conditions, do 3 to 6 sets of 10 to 15 pieces each.

If you have the abdominal muscles, you can choose it.

Depending on your condition, do 3 to 5 sets of crunches, and each set of 10 to 15 pectoral muscles is the easiest.

Freehand push-ups.

Depending on your condition, do 3 to 5 sets of 10 to 15 each.

There are three main parts of the arm muscles: zhi

Biceps brachii on the inside of the upper arm

The triceps brachii on the lateral side of the upper arm

forearm flexor digitorum muscles, etc.

After exercising, the triceps is the largest.

The basic actions are mainly as follows:

Biceps: barbell (dumbbell) curls, horizontal bar pull-ups.

Triceps: parallel bars, both arms flexion and extension (weight-bearing), push-ups;

Forearm flexor muscles: Tie a weight on the rod and roll it up and put it down, and exercise wrist strength.

Different arrangements of bodybuilding training have different effects: large weights and small times of training mainly increase strength, medium weight and medium times training mainly increase muscles, and small weights and more times of training to increase endurance. Consider strengthening your muscles, generally do 3 sets of 5-8 reps per movement, so that you can complete it just right.

And don't train the same muscle every day, it's better to train every other day, and at the same time, properly supplement foods with high protein to facilitate muscle rest and growth.

1. Push-up exercise requirements: the position of the two-hand support is close to the abdomen, the body is kept in a plane, the support is fast and slow, and the body does not collapse, 10-20 times per group. 2. Stand-up push-up exercise Requirements:

When doing push-ups, do not touch the ground, stand with your abdomen tucked while holding up, and the other requirements are the same as push-ups, 10-20 reps per set. 3. Dumbbell lifting exercise requirements: stand naturally with both feet, upper body upright, chest up and head up, arms bent and arms raised quickly, and slowly fall.

When falling, the shoulders are open, 30-40 times per set (weight optional). 4. Dumbbell chest expansion exercise requirements: stand naturally with two feet, the upper body is straight, the arms are raised flat and the chest is straightened, the body should not be shaken back and forth, 10-20 times per group (weight optional).

5. Dumbbell arm flexion and extension exercise Requirements: both arms are carried out at the same time or crossed, the upper body is kept upright, and each group is 20-30 times (weight optional). 6. Barbell jerk exercise requirements:

The feet are naturally open or shoulder-width apart, when lifting the wrist, the elbow joint is lifted forward, and the jerk can be stepped or stride, 5-10 times per group (weight optional, pay attention to safety). 7. Barbell snatch exercise requirements: both feet are shoulder-width apart, both hands hold the bar wider than the shoulder, lift and quickly turn the wrist at the same time, stretch the back shoulder and lift, 5-10 times per group (weight optional).

8. Barbell bench press exercise requirements: hold the bar slightly wider than the shoulders with both hands, get up and fall slowly when pushing, 4-5 times per group (weight optional, protection help to complete). 9. Pull-up exercises Requirements:

Hold the bar with both hands, the width of the bar is the same width as the shoulder, and the body should not swing from side to side, 10-20 times per group. 10. Parallel bars arm flexion and extension exercise Requirements: Choose low parallel bars, keep the body perpendicular to the ground during practice, 5-10 times per group.

11. Parallel bar support swing exercise Requirements: low bar, two arms swing with straight arms when supporting swing, and the body swing height can exceed the bar surface, 10-20 times each swing (pay attention to safety). 12. Combined equipment practice requirements:

Use combination equipment to develop upper limb strength exercises, group according to physical fitness, and keep the number of exercises at 10-20 times. 13. Wrestling practice requirements: two people in a group, 14. Throwing solid ball practice 15, pushing trolley game practice.

Advice, buy a pair of dumbbells....Insist on it, weigh the quality yourself, and do overload exercise. Don't push the limit too much or you'll get hurt.

Do pull-ups, push-ups, and dumbbells.