How do you get stronger and how do you make your arm stronger?

Week 1, Week 3, Week 5 Mainly exercises pectoral muscles, biceps, triceps Push-ups: 15 sets Do 3 sets with 1 minute rest in the middle of each set Dumbbell arm curls: 15 sets Do 3 sets of each arm Take a 1-minute break in the middle of each set Week 2, week 4, week 6 mainly exercises back muscles, abdominal muscles, leg muscles Pull-ups:

8 sets do 3 sets 1 minute rest in the middle of each set Sit-ups: 20 sets do 3 sets 1 minute break in the middle of each set Squat down with dumbbells in both hands and stand up again: 15 sets do 3 sets 1 minute break in the middle of each set I wish you a speedy thickening of your arms.

Bend your arms and bend the spring firmly at the back of your neck. With your arms forward, bend the spring upwards and relax. Bring your arms closer to your chest, bend the spring, then straighten and slowly relax.

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. With your arms behind your back, grasp the springs tightly, then straighten them down and bend them gradually.

Stand and pick up the dumbbells with both hands, naturally vertically, then slowly raise your arms, repeat the steps These two movements are ten sets, you can slim the biceps, and then sit, one hand to hold the dumbbells, the other hand to support the thighs, and then slowly lift, so that the movements are repeated ten sets, and then the other hand is changed.

Don't overtrain: I've seen some people train, train, retrain desperately and never rest. Biceps and triceps are smaller muscles that can easily reach the euphoria point when training and can backfire if overtrained.

It is recommended to work on the arm once a week, if you are an advanced athlete, you can do 15 sets of each muscle, but the reps are crucial for the arms, I always keep doing 10-12 reps per set.

Every exercise should be pushed to the limit: to correct the misconception that each set of exercises can be done with ease to grow muscles.

You should focus the pressure on the muscles, not on the joints. Joint pain is a sign that you should better control your weight to squeeze your muscles and do the whole exercise. You can ask someone for help with the last few coercions.

Increase training weight: In your initial bodybuilding training, you should use a moderate intensity. Once you have a certain foundation, you should add weight to gain higher quality muscle.

If you train other parts at the same time, the blood will be drawn from the arm. Some people train the biceps and dorsal muscles, triceps and pectoral muscles together, and this does not give the arm the most suitable conditions for growth.

Horizontal press as the essentials: slow down and fast up; In general, a full bench press is to use your controllable slow speed to briefly touch the barbell bar to your chest and then push it up quickly until your hand is straight. Bench press is divided into flat bench press, incline bench press, and incline bench press.

Among them, the "incline bench press" can best train the triceps, and the triceps is the most effective.

Take a day off after arm training: It's rare that all parts of the body are under intense pressure as much as the arms, because you have to exert yourself to do any movement. Biceps and triceps brachii are a pair of related muscles that fatigue easily and require adequate rest to recover.

Give them a good rest for a day to get real growth.

The essentials of the curved arm barbell: Generally, the arm angle is more than 90 degrees when you put it down, and then pull the barbell up. Because the biceps of the biceps are fixed in the biceps, and the strength of the pull-up is almost all contributed by the biceps muscles of your arm, so this method of training the biceps is very effective.

Pull-up movements: Stretch your hands straight when you put them down, pull your chin up and cross the bar. Of course, if you just start practicing pull-ups, it doesn't matter if the movements are not standard, you will still practice the two heads anyway.

But you'd better work towards the standard moves. Doing pull-ups will not only thicken your biceps, but also train your back muscles to look great.

Of course, you can also use the bending arm barbell to practice the biceps when standing, but if you don't fix your arms, the effect may not be as good as the previous method.

Dumbbells are required. Here's how:

1. First stand and pick up the dumbbells with both hands, naturally vertical.

2. Then slowly lift the arm and repeat the steps Ten sets of these two movements can slim the biceps.

3. Then sit with one hand to hold the dumbbells and the other hand to support the thighs.

4. Lift it up slowly, repeat the action for ten groups, and then change to the other hand.

5. Sit, raise the dumbbells to the top of your head with both hands, and keep your waist straight.

6. Slowly perpendicular the dumbbells to the back, so that ten sets of repeated movements. This set of movements works the triceps.

Summary. Hello, I found the following method for you: The arm muscles are mainly divided into three parts:

Biceps brachii on the inside of the upper arm, triceps brachii on the outside of the upper arm, flexor digits of the forearm, etc. After exercise, the triceps is the most bulky. The basic actions are mainly as follows:

Biceps: barbell (dumbbell) curls, horizontal bar pull-ups; Triceps: parallel bars, both arms flexion and extension (weight-bearing), push-ups; Forearm flexor phalanges:

Tie a heavy object on the stick and roll it up and put it down, and practice wrist strength.

How to exercise your arms to make them strong and thicker.

Hello, for you to find out the method of using the leech ruler: the arm muscles are mainly divided into three parts: the biceps brachii on the inside of the upper arm, the triceps brachii on the outside of the upper arm, and the flexor digitorum of the forearm.

After exercise, the triceps brachii was the largest. The basic movements are mainly as follows: biceps:

Bar stuff with high bell (dumbbell) curl, horizontal bar pull-up; Triceps: parallel bars, both arms flexion and extension (weight-bearing), push-ups; Forearm flexor muscles: Tie a weight on the rod and roll it up and put it down, and exercise wrist strength.

That's the answer to your question.

Handstand There is no better way to do it than to do it in a handstand.

First, you don't need money, you don't need space, and you don't need much time, as long as you are free, you don't need an hour a day, and when you can practice for 20 minutes, your arms should be about the same as mine.

Experiencing it for yourself is definitely useful.

It can only be said that you are already super thin, you should try to make yourself fat before exercising, otherwise it is useless for you to train all your muscles, you still look so thin, but your strength is greater than it looks, you can eat more starchy foods, such as steamed buns! Eat some bananas or corn after every strenuous workout. Then you can eat more meat for lunch and dinner, and don't forget to eat, every meal can be without meat but not vegetables!

A lot of nutrients should be for vegetables to help nutrient absorption.

Eat chocolate to replenish your calories first, then do push-ups, which is a simple and comprehensive way to strengthen your upper limbs. Then you can buy a pair of dumbbells for dozens of dollars, and different lifts can exercise different parts. Work in groups to complete the above workouts.

Finally, add some glucose. Note: If you want to get strong quickly, you must eat more and supplement nutrients to avoid consuming too much.

Lifting dumbbells is done in a fixed number every day or until your arms are sore.

It's best to do narrow push-ups.

Narrow push-ups work on the arms (mainly the triceps, which is the back of the biceps), while wide push-ups are a good option for working on your pectoral muscles when you don't have equipment.

65kg legs are still thick, but the arms are very thin, basically skinny bones, but when I was a child, I didn't participate in more sports, like me, I like to play basketball, and I play often, and my strong body is.

Eat more! Doing dumbbell exercises. Also pay attention to exercise and supplement calcium.