How does the NBA work on arm strength? Please, thank you

The most effective method of arm strength is pull-ups.

1. The easiest way to exercise arm strength is to increase strength through weight-bearing training with dumbbells, other heavy objects, and instantaneous muscle contraction training.

2. Muscle types can be divided into strength type and endurance type, good endurance is not necessarily good, and good endurance is not necessarily strong. The arm strength is divided into finger grip force, forearm control wrist force, upper arm force driving forearm, and shoulder joint strength, all of which belong to the arm strength range, and the strength of the chest muscle can also assist the arm to exert force.

3. You can exercise the grip of your fingers through a grip device, and you can control the strength of your wrist with dumbbells with your forearm. By moving your wrist to all angles, you can gradually increase the training intensity, muscle contraction speed, and weight of the weight you are carrying while bearing weights, which can improve both endurance and strength. Through the flexion and extension of the elbow joint, the strength and endurance of the biceps and triceps brachii of the upper arm are exercised.

By lifting the shoulders forward, sideways, up, and pulling back of the arms, the muscles of the shoulder joint are exercised, and the chest muscles are exercised to significantly increase the strength of the arms.

01. The action of curling and pushing shoulders is actually relatively simple, first of all, we must let the body stand straight, and in addition, if we want to do this action, we must use dumbbells, grab dumbbells with two hands, and then put them vertically on both sides of our bodies, in this process, our palms can move forward. When we do this preparatory action, we can use the strength of the forearm to lift the dumbbell, at this time we need to pay attention to the fact that our transformation must be backwards, so that we can feel our biceps contraction, in the process of bicep contraction, we can point the dumbbell directly to the head, and then rotate our wrist. When the dumbbell is lifted above the head, it can be left to rest for about 2 to 3 seconds, and finally the dumbbell is lowered vertically.

02. It is not difficult to do this action well, we can sit on the stool first, and the two feet must step on the ground, but they cannot be close together, and they must be separated. With one hand floating above your knee and one hand vertically and vertically straight, be sure to grasp the dumbbell and keep it close to your inner thigh. The upper arm of the hand must be fixed with the foot, and then use the strength of the upper arm to drive the forearm to lift the dumbbell upward, when the dumbbell is over the shoulder, we stand still for about two seconds, and then slowly inhale and slowly lower the dumbbell.

03. The one-arm rope bending body should also stand straight, one hand to support one's waist, the other hand can hold the rope, the upper part of the arm must be fixed, exhale vigorously, use the strength of the arm to drive one's forearm, and then pull the rope all the way to one's shoulder. During this process, we can fully feel the biceps brachii contracting, and after two seconds of rest, the hand slowly recovers. <>

04. The high rope curl allows you to lie down flat and separate your feet, step on the ground, and then hold the rope with both hands, slowly bend with your elbows after holding it, and at the same time tightly pull the handle of the rope, in this process, you can feel the biceps brachii contraction, and slowly recover after being still for a second.

You can lift dumbbells, you can practice grip strength, you can also practice boxing, and then lift the barbell, practice pull-ups, and you can also strengthen your arms.

You can do yoga exercises, the second is that you can also lift barbells, and the third training method is to go to the gym and do special arm training, or you can take a dumbbell to practice arm strength.

I think we can use arm bars or weights, planks, pull-ups, etc., and they all work very well.

1. Pull-ups. This method mainly exercises the development level of upper limb muscle strength, usually the suspension strength exercise of men using their own strength to overcome their own gravity, and is the most basic way to exercise the back, so girls should not be in a hurry when practicing this, and it is good to be able to do three or five more relaxed, and insist for a period of time to feel that the shoulder strength is sufficient, otherwise the back muscles are too obvious and affect the beauty.

2. Push-ups. The main muscle groups are the pectoralis major and triceps, as well as the deltoid anterior, serratus anterior and coracobrachialis muscles, and other parts of the body. Its main effect is to improve the muscle strength of the upper limbs, chest, lower back and abdomen.

This exercise program also needs to pay attention to moderation, and it is enough to train the upper limbs to the strength of the upper limbs.

3. Raise flat before standing. Use dumbbells to strengthen your shoulder muscles and strengthen the anterior bundle of deltoid and trapezius muscles.

4. Stand side-by-side. The use of dumbbells to improve the strength of shoulder muscles and strengthen the middle bundle of deltoid muscles has a special effect on increasing the width of the shoulders and correcting the slipping and narrow shoulders.

5. Seated neck front press. Use dumbbells to improve the strength of the shoulder and arm muscles, and enrich the deltoid muscles such as the anterior bundle, triceps, serratus anterior and pectoralis major muscles. It can make the shoulders full and strong, and the palace is elastic.

6. Seated neck back press. The use of dumbbells mainly improves the strength of the shoulder and arm muscles, and enriches the posterior bundle, triceps and upper back muscles of the deltoid muscles. It can beautify the shoulders and back curves, correct the slippery shoulders and narrow shoulders, prevent and treat backache and obtain plump and strong shoulders.

To improve arm muscles and strength, you need to invest in resistance training with anaerobic exercise, focusing on upper limb pushing, stretching and contraction. You can use heavier loads to train the muscles of your arms and larger weights to train the absolute strength of your arms.

1. Exercise the lower arm flexor muscles through suspension training.

Hold up the horizontal bar with both hands at the same distance as your shoulders, keeping your shoulders away from your ears at the shoulder blades: tighten your core, straighten your feet, keep your body steady, and try to grasp the horizontal bar that you can't support. Suspension training exercises our flexors and ulnaris brachia, which determine our grip strength, and sinking the shoulder blades can also exercise our grip strength and foreign muscles will increase significantly.

Spread your fingers to support the ground, keep your hands shoulder-width apart, and tighten your shoulder blades; Keep the core stable, keep the body straight, miniature the upper arms, and the elbow joint faces the back of the side of the body; The elbow is flexed, the palm of the hand is as wide as the shoulder, and the elbow is facing the back of the side of the body; The elbow is flexed, the palm of the hand is as wide as the shoulder, and the elbow is facing the back of the side of the body;

2. Practice pull-ups.

It is recommended to build arm strength with wide-arm push-ups, dumbbell blessing, push-ups, hands, conditioning barbells, straight-arm flat support, outreach arm pulls, and using grip springs or gripping the ball. In addition, you can do 3 to 4 sets of pull-ups per day with 10 to 20 pull-ups each. Note that before doing these exercises, you can do strengthening exercises or other warm-up exercises.

This movement may be easier to do than a suspension leg raise. It's not because it's easy to think it's ineffective. To complete push-ups, it is necessary to match the strength of the arms.

Only the arms supporting the body can guarantee the completion of the movement. In other aspects, the action is not standardized, and the effect will be affected. In other words, when practicing push-ups, we must ensure the standard of movement.

3. Hang your legs.

This pose requires a lot of arm strength, and the effect of the exercise on the arm is also obvious. It can continuously improve the muscle strength of the arm, thus achieving the effect of exercise. The body does a suspended horizontal bar movement, and then uses the strength of the arms and abdomen to support the leg lift.

The body itself should be in a state of natural sagging, like a pole rope.

However, it is not easy to achieve this standard and make the leg raise parallel to the ground. It's difficult for people who don't exercise. As long as you can complete the suspension leg lift, you can accumulate more with less, which has a great effect on the strength of the legs and arms, and beginners can practice many times less.

Barbell curl .

Barbell curls, which can work the biceps muscles, can also work the forearm muscles, the greater the weight used, the stronger the arm.

Usually with a grip width width width that is shoulder-width apart, the barbell is raised from the bottom up to the high, and when the forearm and biceps brachii are close to fit, the entire front arm muscle group contracts significantly.

Choose 4 weights, increase 5kg each time, such as 20kg, 25kg, 30kg, 35kg, and do 2 sets of each weight, 15 reps, 13 reps, 11 reps and 9 reps respectively.

Rest for 20 seconds between each set, and if you are exhausted, you can use the force to shake the bar upwards until you are exhausted.

Among them, barbell curls and barbell bench presses belong to apparatus movements, and pull-ups and parallel bar arm flexion and extension belong to freehand movements.

The first 2 movements are more focused on biceps and forearm flexor training, and the last 2 movements are more focused on triceps and forearm extensor training.

It is recommended to choose 1 movement per day, and the biceps and triceps brachii are staggered to strengthen the arm.

You can buy some fitness equipment online, such as dumbbells, which are relatively small, and the exercise is relatively easy and effective, of course, there must be rules to train in groups, but you must persevere, three days of fishing and two days of drying nets are not good.

If you want to build arm strength and muscles, you should do some special training; My suggestion is to do some special training, find a qualified coach, learn some systematic methods, learn some systematic measures, and check the training **.