How to exercise arm strength, how to exercise arm strength

Solved the problem Collection **To QQ space How to exercise to make your arms thicker It's the kind that is very powerful [ Tags: Exercise Strength, Arms, Strength ] It's like the kind in the movie I'm a pig :4 Popularity:

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.

When doing the above exercises, you can train your forearms and increase your grip strength when holding dumbbells. 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.

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1. Push-ups.

Push-ups are a convenient way to do arm exercises that can be done anytime, anywhere. If you have a small arm strength, you can start with the wall diagonally, then on the ground, and finally you can do push-ups with one palm.

2. Planks.

Plank is also a popular exercise method in recent years, not only to exercise arm muscles, but also a full-body exercise, but also to exercise anytime and anywhere.

3. Dumbbells. Dumbbells are more effective equipment for arm exercises, and the variety of dumbbells is also very rich, you can buy some small ones at the beginning, and then with the increase of arm strength, you can increase the weight of dumbbells. In addition to the side-to-side raise, various methods work on different parts of the muscles.

4. Play table tennis.

In daily life, when practicing table tennis, you can also exercise your arm strength. Through the practice of smashing the ball, improve the speed and strength of the arm swing. Exercise your arm strength in a variety of ways, and if you stick to it for a while, your arm strength will improve.

5. Pull-ups on the horizontal bar.

Horizontal bar pull-ups are the most effective way to exercise the biceps muscles of the femoral head. Moreover, this horizontal bar can also be bought and installed on the door frame at home for training anytime and anywhere. There are also horizontal bars or crawling bars used to exercise arm muscles in the community, and practicing every day can play a good role in exercising arm muscles.

For beginners, there is no need to use other sports equipment, because it is expensive and useless. It can also cause muscle strains or put you off. Therefore, most beginners practice with their bare hands, occasionally with the help of dumbbells, which are simple and versatile exercise tools.

1. Wall push-ups: It is really suitable for Xiaobai, as the name suggests, it is to do push-ups against the wall. Because most people don't do more than five push-ups on the ground, you should start with wall push-ups.

Stand half a meter away from the wall, then lean forward and do push-ups with your hands against the wall. When a certain effect is achieved, you can change to one arm to practice.

2. Push-ups: There are many types of push-ups, and the distance between the arms is different, and the effect achieved by doing push-ups is also different. And doing push-ups can also be accompanied by other movements, such as high-fives, knee raises, etc.

3. Pull-ups: If push-ups are about using part of your body weight to exercise, pull-ups are about using your entire body weight to exercise arm strength. If you are at home, you can use the door frame, and when you go out, the park usually has horizontal bars. This helps a lot with your muscle growth.

4. Make a fist: This is a way to exercise your forearms. It is to achieve the purpose of exercise by slowly clenching the fist and then slowly holding the palm of the hand to make the muscles of the forearm stretch and contract. Don't underestimate this movement, it's a good way to exercise your forearms, and you can do it anytime, anywhere.

5. Dumbbells: There are many ways to exercise the forearm with dumbbells. Hold the dumbbells in both hands and raise your arms flat in front of your chest, then swing forward and backward. Hold the dumbbell in front of your chest and swing your forearms up and down. Hold the dumbbells in your hands and lower your arms naturally, then slowly lift and lower them.

Chair grabbing training builds arm strength.

The training is as follows: Lie on your stomach on the floor and hold the chair with your arms outstretched. Firmly grasp the bottom of both front legs and keep your elbows in contact with the ground.

Introductory training: Hold the front two legs of the chair and slide from side to side.

Advanced Training: Lift the two front legs of the chair off the ground and do 3 sets of 12-15 reps.

I think there are many ways to exercise arm strength, you can do arm pull-ups, push-ups, dumbbell lifts, etc.