How to strengthen wrist and arm muscles?

I think the best way to train the muscles of the arm is to do dumbbells, so that you can have muscles.

Push-ups hold on! You can find a log stick or other materials with a diameter of about 5cm and a length of about 25cm to practice the forearm, tie a rope about 1m long in the middle of the wooden stick, and tie a weight of about kilograms at the other end of the rope, and then stand upright, hold both ends of the wooden stick with both hands, parallel to the position of the fixed wrist of the scene, twist the wooden stick with both hands, make the wooden stick rotate, and drive the rope to lift the weight, try! Wrist relationship, you have to understand the structure of the wrist relationship, if you want the wrist relationship to become thicker, the wrist relationship is the bones and tendons and ** composed of muscle components are very few, if you want the wrist relationship to become thicker, you have to make the bones thick A healthy body should also pay attention to a balanced diet and good work and rest habits!

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Sit flat and place your hands on your knees. To let your hands relax, keep your whole arm close to your thighs with your palms facing up.

Hold the dumbbells tightly in your hand and do the flexion exercise at a frequency of two seconds, remembering not to move too fast. If it is too fast, it will spread the force to the other muscles of the hand and will not achieve the maximum effect of exercising the belly. Be careful to maximize the amplitude of each movement, and do not leave the arms off the thighs.

For the first workout, according to each person's own strength, do not use too heavy dumbbells. The first time I used it myself, it was 5kg. If you want to get an effect quickly, try to use your belly strength as much as possible every time you do it.

But in this case, you may not even be able to hold a bowl the next day. But the most scientific way is to do three sets, the first group does 10 minutes and then rests for 20 minutes, the second group also rests for 8 minutes and 20 minutes, and the third group for 5 minutes. Just start doing one day and two days off.

After a week, you can try to do it once in the day, and finally every day. The weight of the dumbbells can also be increased appropriately. But be careful not to blindly think about quick success, if you push too hard, you may strain your ligaments.

In short, everything should be done according to your ability, and after a month, your wrist strength will be significantly enhanced.

The one on the first floor is good, the others are nonsense, parallel bars are a good choice,,, but you have to hang your body in the air, keep your feet off the ground, and put all your weight on your fists. When you hold your body up with the strength of your arms, go down. Then use the strength of your arms to prop yourself up, repeat many times, I suggest, a group of 20, do 3 to 4 sets, and then do pull-up groups, you can fork and do a set of pull-ups, in doing the one I said, I practiced like this when I was in physical education school, and the effect is good

Support the table with both fists, open about one palm, support your arms slightly straight, pay attention to the body suspended in the air, feet off the ground, and press all the weight on the fist. When you use the strength of your arms to prop up your body, you deliberately relax the muscles of your arms and shoulders, and the looser the better.

At this time, you will feel the strength of the center of the back of the shoulders, this is right, at this time, you try to move the fan bones of your arms, use the strength of the fan bones, pay attention to the arms relaxed, not the slightest force) to support the body. It's a bit difficult at first, but after a few days you'll get started.

This is a good way to train hand muscles and explosiveness, and after practicing well, you will hardly feel it when people hit you.

The arms will be thick. The explosiveness will be extremely strong.

If you have dumbbells, do some lifting exercises.

From your expression, you mainly want to strengthen your body, grow more tendons, and shape yourself into a strong, chic, capable, and personable figure. So, based on my own experience, I recommend that you adopt the following measures to strengthen yourself:

First, every morning, you should get up 40 to 50 minutes earlier than before to go out for a run, exercise, do radio gymnastics, hang more horizontal bars, parallel bars, do push-ups, and it is best to learn to practice martial arts. When you begin to learn to practice martial arts, you must first learn the standard posture of various movements of martial arts, that is, the problem of square inches, so that you can practice a soldier-like temperament and demeanor after a long time. After the martial arts posture reaches the proficiency standard, it is better to consider other issues such as dismantling the fist;

Second, you must eat a full meal every morning, chicken, duck and fish. Lunch must also be well eaten, chicken, duck and fish can be eaten well. However, do not eat pasta (bread, steamed buns, noodles, etc.) for dinner and try to eat less chicken, duck and fish, so as not to cause overnutrition.

The third is to make a cup of green tea cool every night, and the first thing to do when you get up the next morning is to add some hot water to the cold green tea first, drink it on an empty stomach and then go for a run and exercise. First, the stomach and intestines can be cleaned and garbage removed; Second, it can enhance the fire-fighting function of the stomach and intestines and play a role in promoting physical fitness; Third, fresh blood can be created immediately to dilute the blood viscosity in the body caused by a night's sleep; Fourth, it can ensure that there will be no physical discomfort and other problems when you go out to exercise after getting up; Fifth, getting up early in the morning and drinking green tea on an empty stomach has the medical effect of eliminating fatty meat (fatty meat). Pay attention to drinking water on an empty stomach when you get up, and after getting used to it, you must drink more than 400ml each time a day;

Fourth, if you can exercise every night, you must pay attention: you can only exercise two hours after dinner, which is conducive to the normal operation of the gastrointestinal and digestive system. Hanging horizontal bars, parallel bars, doing push-ups, sit-ups, dumbbells, tension machines, etc., and, in the activity until the body is slightly warm, can not move too vigorously, resulting in their body excited at night can not fall asleep, adapt to the situation and then increase the amount of exercise.

Remember, remember, this workout is all about perseverance. If you can persevere, you can see some results in two or three months. But if you want to:

Strong, neat, personable, temperamental, beautiful and handsome guys like it, then the key is to insist. If you can learn and practice martial arts well, it will be even more beautiful, and you will definitely practice a good figure.

This is purely from my own experience.

You try, I'm sure it definitely works.

Don't drink green tea on an empty stomach, the rest depends on the first floor, I see that he has almost written, and you can also buy a grip device.

You don't need to buy dumbbells, just use your own bucket to fill some water and do dumbbell lifting.

Insist on lifting dumbbells and doing push-ups every day.

Building arm strength can work the biceps and triceps. The biceps brachii of the arm can be exercised by lifting a bucket. Just add water or other objects to the bucket to increase the weight of the bucket, and then do curls to exercise the biceps of the arm.

Narrow push-ups for triceps are fine.

Exercise method: biceps: dumbbell single-arm curl, curl (6 groups each.)

Triceps: 3 to 8 sets of narrow push-ups, each set of about 10 to 15.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can increase the weight of the bucket to a load of 8 to 12 RM, and make about 8 to 12 per set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Wrist strength exercise method: Do 4 sets of reverse grip wrist curls, each group does 15rm.

Starting position: Hold a barbell or dumbbell with both hands behind (palms up) and hold shoulder-width apart with forearms on the bench.

Movement essentials: Lower arms, bend wrists, lower barbells or dumbbells. Pause slightly, then bend the barbell or dumbbell slowly towards your forearm as high as you can. Pause a little more, then slowly lower the bar or dumbbell to return to the starting position.

The exercise of the lower arm muscles is mainly the self-strength of the wrist, and it is recommended to use a stick with a thickness of 2 or bai3 cm, and fix a longer rope in the middle of the stick.

Daozi, hang a heavy object at the other end of the rope (at first use half a catty, and gradually increase it later), then stretch forward with both hands, hold the stick horizontally, rely on the strength of the wrist to rotate the stick, spare the rope on the stick, and hang the weight up leisurely, just like a winch, insist every day until the arm is numb, and within a week, the muscles of the forearm will come out, and then after holding on for a month, the muscles of the forearm will be very developed. By the way, if you don't want one arm to be thick and one arm to be thin, it is recommended not to use sports such as tennis as a way to exercise, because this kind of sports have different amounts of exercise between the two arms, which may cause different thicknesses, which is an occupational disease of those athletes.