How to find out how to exercise arm strength!! How to exercise arm strength!

pour, the longer the effect is better;

Handstand is held, propping up the movement of the body in an inverted position;

In a seated position, lay one elbow on the knee with the other hand, press the wrist of one hand, and push the elbow up and down (similar to a dumbbell movement);

Bicep Exercise---1 Barbell Curl 2 Seated Dumbbell Alternate Curl 3 Seated One-Arm Dumbbell Bend 4 Lines or Small Barbell Straight Arm Up Curl 5 Lines Lie Down Pull 6 Dumbbells Cross Raise from the side of the body to the chest.

Three-headed exercise--- 1. Flat narrow press 2. Supine must be extended; 3. Seated dumbbell neck back arm flexion and extension 4. Standing reverse grip pull-down 5. Instrument press down 6. Prone arm flexion and extension 7. Supine dumbbell arm flexion and extension 8. Dumbbell supine flexion arm lift; 9. Single arm flexion and extension after the neck; 10. Barbell supine flexion arm lift.

Push-ups, dumbbells, the best is pull-ups, just find a place to practice.

(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 your 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 with your arms down, hands in fists, and backs of your 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.

Seated dumbbells alternate curls.

4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension.

4 sets x 10-12 reps.

Dumbbells are raised with both arms raised.

4 sets x 10-12 reps.

Dumbbell one-arm curls.

4 sets x 10-12 reps.

You can use the method of doing push-ups and pull-ups to exercise, after doing a set of push-ups, then a group of pull-ups, set the number of sets of exercises and the number of times each group does according to your own situation, until the arm is sore, and the pull-ups can be done on objects such as door frames. And the muscles of the arms can also be exercised by curling the rope.

Here's how:

First find a stick of the right thickness and length (thickness: just hold it with your hand; Length: about 30cm), then drill a hole in the middle of the stick, take a thin rope about 1m long through the hole and tie it to the stick, and tie a weight (such as a brick) of suitable weight (not very heavy with one hand) to the other end of the rope.

Grasp both ends of the stick with both hands at the same time (note that both hands should grasp in the same direction), then lift the weight and turn the stick to lift it, and when you reach the apex, rotate the stick with your hand to lower it.

Repeat this as the weight of the weight increases as the connection deepens, and it won't be long before you notice that your wrist strength and forearm strength have come up.

Arm strength is actually very simple, and it is not much expensive for you to buy an arm strength device, thirty or fifty, play when you have nothing to do, and naturally your arm strength will grow.

Based on your situation, I would like to make a suggestion first, appropriate **, don't be angry!

To improve arm strength, you can use your sleep time at night to do push-ups in your dorm room or at home, fifty a day. In the beginning, you may not be able to do it all at once, you can divide it into two or three groups, and no more than five groups. Later, you can make fifty at a time, and you can add some as appropriate.

Also, if your exam is a pull-up, you're bound to master some skills.

As for how to use force, you inhale when you want to pull and exhale when you put down, which is very important, and you have to tense your whole body, relax your lower body, and stretch your arms straight, so standard. When you do it, you should concentrate your mind, hold your chest high and raise your head, and every time you do it, you should take a 3-minute break when you have no strength, and do several sets a day, preferably one day in a row.

You can listen to some ** before you do it, and you also have to do some aerobic exercises, such as running 400 meters, which is very important.

Usually drink more milk, protein-rich foods.

Good luck with your exams and good results!

If you have any troubles, you can also ask me, I will help you answer when I am available!

Yaling, abdominal push-ups, high-intensity training, of course, muscle soreness in the first few days is definitely inevitable.

Pull-ups, not only rely on the upper limbs, but also have the strength of the waist and abdominal muscles, you can do 4 sets of push-ups and sit-ups every day, a group of 15, 1 minute rest in the middle of each set, and it will be about the same for a month, and you have to learn to vibrate the bar, which is very energy-saving.

First, you run 15 laps around the 1,000-meter track every morning. Rest for about 10 minutes, do sit-ups, start with 15 reps on the first day, increase three reps a day, and practice pull-ups every night, and stick to it. These are not by words, stick to it.

Eating tofu can help you exert your strength correctly, the average teenager can do more than 20 of them, because the force is not correct, none of them can be done, why is Yue Jiajun powerful, it is because he eats tofu and can master the correct way to exert force, so he defeated the Jin Army, Liu Xiang does not eat tofu, he can't enter 13 seconds, if you don't eat tofu, you can't do more than ten, athletes in the 50s eat tofu, and repeatedly break records, tofu is more nutritious than meat, the cheapest,. Amen. The militia all eat tofu.

My personal experience in junior high school, when my dad trained me to do push-ups, I insisted on it for half a year, and at that time, I didn't pay attention to rest and basically did it every day, and then I wrestled my wrist in the class without a single opponent.

To do push-ups, you can buy an arm strength machine, and if you don't have dumbbells, you can use a bucket instead of curling like dumbbells, front raises, and side raises.

Arm strength bars of 30 kg, 50 to 100 pcs per day. Then do about 30 push-ups. I've been a few months and I feel okay.

Push-ups, when doing them, you can try to tighten your abdomen and buttocks, and stick to the absolute strength for a month.

-。-I don't have any equipment. If you have the conditions, it is best to buy equipment, such as dumbbells, arm strength bars, etc., dumbbells can not afford to buy arm strength bars, you can put dozens of things, and you can do push-ups without equipment Do it in groups There are also many ways to do push-ups Narrow grip is very good to practice arm strength If you practice well, you can play Russian-style push-ups Then in school, there should be a horizontal bar or something As long as you are free, you can play pull-ups The forehand is the strength of the back and wide arm The backhand is the strength of the two heads Try to do a few sets after each class.

-In short, it is more troublesome without equipment There are more patterns and exercises with dumbbells or something. Now think of these -.

1. Supine dumbbell arm flexion and extension. Lie on your back on the air hoverball with stable support for your head and back. Bend your knees and land with your feet apart.

This bridge posture should be kept steady. Hold the dumbbells above your shoulders with your arms straight, palms facing each other. Tighten your abdomen and hips, keep your upper arms still, bend your elbows and slowly lower the dumbbells to the sides of your head, and firmly lift the dumbbells up to their positions before touching your shoulders.

Important: Keep your body steady at all times, and be careful not to tense your elbows when your arms are straight.

2. Triceps back propped up. Sit on the side of the bench and hold the edge of the bench with your hands on either side of your body. Place your feet on the air hockey ball with your legs straight.

Tuck your abdomen and lift your hips away from the bench with your arms. Keep your chest up, squeeze your shoulder blades in the middle, and slowly lower your body until your upper arms are parallel to the ground. Keep your elbows above your wrists.

Then stretch out your arms to support your body. The main point is not to hold the chest and push the shoulders back.

3. Throw a solid ball on your back. Lie on your back on a bench with your knees bent and your feet on the surface of the bench. Hold the solid ball in both hands in front of your chest with your fingers pointing upwards.

Elbow on the side of the body. Then vigorously straighten your arms and toss the solid ball from your chest into the air. Catch the ball and slowly recover before throwing it a second time.

Takeaway: Keep your elbows at your sides, don't spread them apart.

The arm strength machine is used to exercise the arm muscles.

The main function of the arm strength machine: to exercise the arm muscles and the wrist flexor muscles of the forearm.

Arm strength machine exercise methods and precautions.

Application: 1 Bend your arms and bend the spring firmly at the back of your neck.

2 Bring your arms forward, bend the spring upwards, and relax.

3 Bring your arms closer to your chest, bend the spring, then straighten and slowly relax.

4 Stand with your feet apart, bend your right elbow and bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand.

5 With your arms behind your back, grasp the spring, then straighten it down and bend it gradually.

Notes:1Please check whether the connecting parts of the arm force device are firm and not loose before use.

2.Choose an arm strength device that suits your fitness level to avoid straining your muscles.

3.When using, the safety belt on the handle of the arm force device should be put on the wrist as shown in the figure on the left.

4.When using, you should choose a relatively spacious venue for exercise, so as not to hurt people.

5.Children under the age of 12 are advised not to use arm strengths.

Exercising regularly is better.

1.Hold it flat on your chest.

Firmly grasp both ends of the arm force with both hands and put the safety rope on the wrist, bend the body slightly, bring the arms forward and force the hands inward to bend the spring of the arm force device. Leave it on for a few seconds, then slowly relax and return to its original shape. If you want to increase the pre-workout degree, you can also move one hand inward to shorten the distance between your hands and practice at close range.

15 per group, 2 sets per day.

2.Unilateral bending.

When standing, keep your feet shoulder-width apart, keep your right elbow bent, and bend the spring firmly with your left hand, hold for a few seconds and then exercise in the opposite direction, i.e., keep your left elbow bent and bend the spring with your right hand. 10 per group, 2 sets per day.

3.Waist back grip.

Place the arm force device behind your back, hold the safety rope with both gloves and hold both ends, when applying force, bend the arm force device in an arc with both hands, stay for 2-3 seconds, and then slowly relax and recover. 15 per group, 2 sets per day.

4.Neck grip.

This method is basically similar to the essentials of the previous movement, just place the arm force behind the neck, tilt the head slightly forward, and then bend the arm force up or down with both hands. 15 per group, 2 sets per day.

Ask what is the Kung Fu sandbag training method.

The number one problem is that heavy sandbags can create bad eye habits. The 2 common issues I see are that fighters are too focused on staring at heavy punching bags or barely looking at them.

Keep an eye on it too closely. This intense eye contact is pretty cool because you feel like a hunter staring at a target. In the ring, staring at one target will send a signal to the opponent that you will hit ** next. Whatever you do, don't look down when you hit your body.

This makes this punch easier to defend and easier to deal with. You especially don't want your opponent to know that you're going to hit the body because your head defense is open.

Don't stare too much, or you won't see anything else.

The right way to do this is to look forward. Imagine that your bag is your opponent in front of you and try to put the whole bag in your field of vision. You want to keep your eyes on his head and body movements at the same time.

You aim for your punches, but you don't just stare at a little and see nothing else.

Lazy eyes.

I've observed new boxers either staring at the ground or just looking to the side when they hit. Surprisingly, they are usually blinded when they are tired.

Don't just let your eyes roam everywhere. Lazy eyes can make you vulnerable in the ring. Stay focused and pay attention to the position of the punching bag.

This improves your accuracy, and more importantly, you can see the counterpunches coming at you. Best way**Lazy eyes: Stick small pieces of tract glue to the sandbag so that the eyes have a target to catch, or just spend more time using other equipment such as Meteor Planet to keep your eyes alert.

Eventually, you're going to have your eyes on the bag but not staring at it at the same time. You need to have a holistic awareness of the punching bag. Keep the bag in view and also know how far away you are from the bag.

There are three parts of the muscles in the arm strength machine training method, and you should pay attention to the method of safe exercise when operating.

I'm a fitness trainer with my elbows bent and pulling the handlebars on both sides towards your head in a steady motion, keeping my upper arms steady and palms up; When the biceps contract to the maximum, pull as far as you can towards the middle. Then slowly return to the starting position.

Addition: You can also place a 90-degree chair between the two pulleys and complete this exercise in a seated position.

If you have any fitness questions, you can ask this coach to answer.

1. Support your whole body with your hands and feet, keep your body and arms straight, then start to bend your arms until your elbows are parallel to your body, then straighten them and do 20 strokes.

2. Lie on the mat, raise your hands and legs, straighten and try your best to lift up, hold for 2-5 seconds, do three sets of 12 each.

3. Use your left elbow and left foot to support your whole body diagonally, keep your body straight, stretch your right hand upward, look up, hold this action for 30 seconds, and then change sides, a total of three sets.

4. Lie on the mat, hold the dumbbells with both hands, bend your legs, slowly lift the dumbbells up, but keep your elbows slightly bent, and then slowly lower them to near your head, repeat this action 20 times.

5. Open your feet, bend your knees, bend your body forward, hold the dumbbells with both hands, slowly lift the dumbbells to your chest, and then slowly put them down, pay attention to keep your back still, repeat this action 10-12 times.