How to train the arms? How can I train my arms?

Practice with arm strength equipment and dumbbells, and after practicing for some time, you will gain something. But you must pay attention to a certain amount of sleep and a certain amount of food**, and it is not possible to provide energy without good sleep and food.

The arm is very complicated, the deltoid muscles of the forearm, the second head, the third head, and the shoulder are all involved in your arm strength, I recommend that you use dumbbell dumbbell exercises, I said that all the above parts can be connected, the arm lift is to practice the second head, and the backward lifting with the dumbbell in the hand is to practice the three heads, and the dumbbell is to practice the deltoid muscle after leaning over and holding the dumbbell for the side raise, which is very simple and practical.

The arm is a big thing or something. There are anterior brachii, biceps, triceps, brachii and there are a lot of movements in this!!

Practice arms and shoulders three times a week, let's learn together!

Use dumbbells suitable for your own strength, 10 as a group, do three or five groups at a time, the key is to be able to persevere, two or three days can not be practiced, at least stick to half a month, you will become muscles in your arms, punch powerfully.

Push-ups, the higher the feet, the greater the arm strength, practice regularly to ensure that the arm strength is greatly improved.

Use the tensioner to practice 10 for the first time, and then practice 10 more every two days.

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.

From easy to difficult, it is divided into:

1. Lifting heavy objects. You can usually do more exercises to lift things, which seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Refers to bench pushes. Do push-ups with ten fingers on the ground. This is the first step in building grip and wrist strength. The longer you stick to this link, the better the results.

3. Horizontal bar overhang. The longer the grip, the stronger the grip.

Fourth, roll "jack wrist". It's the way a friend on the first floor said. This method greatly improves the grip strength and can enhance the grip endurance of the hand, but it is quite laborious to exercise.

It must be consistent, and after each workout, you need to put your forearms down thoroughly and do relaxation exercises. The weight attached to the rope can be weighted to increase the strength. When the lifting weight is 5 kg, the rope is long and meters, and it can be rolled 2 times in one breath, and the right hand grip can crush ordinary teacups.

5. Hold your body with both hands on your side. Hold a bar perpendicular to the ground with both hands and lift your body parallel to the ground. At first sound, it sounds incredible, in fact, it is not difficult, when you can do 100 finger pushups in one breath, you will have the ability to do two-handed side grip lifts, the longer the exercise intensity, this method is to exercise the explosive power of the wrist.

Regardless of any of the above methods, according to their own conditions and environmental limitations, any one of them can be contacted for a period of time, you can enhance wrist strength, but if you want to achieve something, you must persevere from easy to difficult, three years a small success, nine years a large success.

To lift a dumbbell with one hand, first find a small stool or small wooden box at the same knee height as yourself, pick up a dumbbell, and use one hand to support the prepared small wooden box, one leg is bent at 90 degrees, the other leg is straight, and the arm supported on the small wooden box should also be used.

The teacher teaches you to practice arm movements, and insisting on practicing it can slim down the hand circumference and effectively reduce the fat on the arm.

Practice your arms five times a week and learn together!

<>1. "Rope pressing": The torso leans forward slightly, and the big arm is close to the torso.

2. "Straight arm press": Which is better to roll forward earlier in forehand grip or backhand grip?

3. The back of the neck and arms are flexed and extended, and the triceps muscles must be practiced and prepared!

Dumbbells, horizontal bars, etc. can be used to train the arms.

Practice your arms five times a week and learn together!