How can you quickly increase the strength of your arms?

Then I will provide you with a way to exercise your upper limbs: at home, you can open the door with your arms open, stand inside the door frame, and make fists with your arms hanging down, and the back of your hands facing forward. Then spread your arms apart to the sides, press your fist against the door frame, as if to stretch the door frame open, the deltoid muscles are extremely tense, hold this still position for a second or a little longer, and then relax.

And also: 1Like doing a standing up, always support the body with your hands, but touch your knees on the ground.

2.With your hands shoulder-width apart, your arms straight, slowly count to 5 and bend your elbows down. 3.

When you reach the lowest point, stop for 2 seconds without touching the ground, and then slowly straighten your arms. Do 10 times. It's best to get your own arm bars, pullers or simply go to the gym when you get your own equipment.

Keep exercising, and your strength will always increase!

Of course, dumbbell exercise is useful, but you are already on the construction site, work is exercise, you should not deliberately exercise, strive to do more work every day, and your strength will naturally go up.

Push-ups don't help wrenching wrists, you have to practice dumbbells. The wrist wrench mainly relies on the forearm, and the push-up is better than the forearm, so it is normal for him to not be able to wrench. Buy a dumbbell to practice at home.

It is every man's dream to become stronger and stronger through exercise. In fact, if you exercise scientifically, everyone can achieve the desired effect.

Of course, most people don't want to be bodybuilders, so they can only train outside of work. If you have the conditions, you can go to the health club to carry out standardized training, as for the training, I believe that there are many equipment and professional coaches will guide you.

The main thing I want to say here is that friends who don't have time to go to clubs after work can actually make themselves strong at home, and they don't invest much. You can do it with a horizontal bar on a door. Let's talk about the specific training methods, everyone's physique is different, you need to master the training intensity by yourself, from light to heavy training.

1. Hold the pull-ups.

Hold the horizontal bar with your arms straight, hold the horizontal bar with a wide grip and inhale, raise your body until your eyes are above the horizontal bar, and exhale when the movement is complete.

Areas of exercise: biceps, brachialis, brachioradialis and pectoralis.

2. Reverse grip pull-ups.

Hold the horizontal bar with your arms stretched out and backhand, inhale with your hands shoulder-width apart, and lift your body up so that your upper and lower jaws are at the height of the horizontal bar and exhale when the action is complete.

Areas of work: latissimus dorsi, teres major, biceps, brachialis muscles, pectoralis, rhomboids and trapezius.

3. Ligament pulling training.

Install the horizontal bar at the right height, put one leg on the horizontal bar and force your head close to the leg, repeat many times, step by step.

Exercise parts: Leg flexibility, regular exercise helps to grow.

4. Push-ups.

Install the horizontal bar at the right height, grasp the horizontal bar with both hands, and enjoy the fun of exercise at home anytime and anywhere.

Exercise site: pectoralis major, triceps.

5. Sit-ups.

Lie on your back by mounting the horizontal bar at a suitable height and placing your feet across the horizontal bar with the horizontal bar as support.

Areas of exercise: abs.

In addition to physical training, nutrition (especially protein and carbohydrates) is also important. It is also best to combine 3 to 4 days a week with 1 hour of aerobic exercise every day.

Preparation before handstand Strengthen your arms.

First, friends at home can use the bed to cooperate with the exercises. Straighten your hands and prop them on the side of the bed, as shown in the figure below, insist on 1 minute per group, do 3-5 groups at a time, and appropriately add or decrease the amount of exercise according to the actual situation, and gradually increase it.

Second, you can also choose to go to the gym, choose a special personal trainer, learn specific operation sensitive training, or use dumbbell squats and other ways to cooperate with arm training.

Third, you can also jump rope more, throw rope quickly, and lose fat at the same time as aerobic training, and also enhance arm strength, which can be described as killing multiple birds with one stone.

Fourth, mothers with children at home can also train their arm strength by holding their children. Qingyin Danyu to take the banquet is to remember that everything should not be rushed, must be gradual, focus on perseverance, perseverance, and perseverance.

Buy dumbbells or take two buckets (with stones) to practice.

The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids.

1.Hold the dumbbells with one hand (tighter), sit, bend over, and put the arm holding the dumbbells on the inner thigh to do arm curl and stretch, repeatedly, you can effectively train the forearm muscles. Biceps main pull, 1, you can use the big arm to do dumbbell flexion and extension, don't put it to the bottom when stretching, so that the biceps is always stressed, 2Do pull-ups on a single shoulder or door frame. The triceps is the main push, 1. Push-ups; 2. Bench presses, push-ups and bench presses can be practiced; 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.

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.

Carrying a bucket, the teacher often punished me like this, and after a few times found that my strength had increased.

Lift more dumbbells and do more push-ups. But persevere.

Do strength training, both the upper and lower arms.

1 Exercise the arms 2 Exercise the wrists 3 Exercise the 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 (you can make a stick with more than 20 centimeters, and tie something on the line (strong) in the middle (it doesn't matter), the weight doesn't need to be said! 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 per day, 3 exercises fingers (Sima Guang pierced the cylinder, you must know it) It's the kind of cylinder (it's as big as the mouth of the cylinder that is a little smaller than the palm of your hand, and you can grab the mouth of the cylinder with your fingers until your fingers are sore) It's best to insist more, and it's also 3 groups per day, but it doesn't matter how many more groups this is an endurance exercise, followed by a Hold a dumbbell from the bottom to the top (out) and release, Grab (inhale) in mid-air but don't practice on the floor at home, pierce the floor, mom wants to scold, it's better to have a mat or something like that, this is to practice sensitivity and what kind of strength of the fingers is to practice That's it, friends practice a lot Two Do push-ups, gradually turn to one hand, but step by step, I can 100 with one hand, but it takes a process, it is very effective Also, do parallel bar bending arm extension, hanging horizontal bar, group no less than 100 every day, hold bricks in both hands, and persevere!

It's most effective to have time to do some strenuous work!

I need a lot of arm strength in class, and I want to know how to make my arm strength faster. Then use the strength of the wrist to turn the stick (the tied thing also moves up and down), and change the movement back and forth between the homeopathic needle and the counterclockwise until the hand is sore.

How to build arm strength? Try these few movements to strengthen your arms and lose excess fat.