If the arm muscles do not rely on equipment, is there any good way to practice them in daily life?

The easiest way to train the biceps is to grasp a fixed large object with one hand, such as a door frame, railing, etc., close your feet to the object, and then grab the object's arm as straight as possible, and repeatedly bend and stretch. You can do push-ups for the triceps, and you can also train the anterior deltoid muscles.

It is advisable to make the muscles feel sore every time. Remember not to do it every day, every time you do anaerobic exercise, you should destroy the muscle tissue in your abdomen as much as possible, and then use enough time and nutrients to repair the broken muscle tissue, to put it bluntly, the muscle grows when you rest after doing anaerobic exercise. The above recommended fitness methods for you are all without equipment.

If you want to say that there are many things in life, I am afraid that you are not willing to do it, so you will use a sledgehammer to pierce stones, plow the ground, carry water to do up and down movements, and carry heavy stones. If you want to use all the tools now, push ups, or hang on the door frame of your home, pull-ups, these methods can train muscles and increase strength.

There are two types of arm exercises: dumbbell wrist curl and dumbbell wrist extension. Dumbbell curl wrist:

With the dumbbells in hand, place your forearms horizontally on the bench with the towel paddled with your wrists and dumbbells stretched out of the bench surface, then keep your forearms still and lift the dumbbells with only your wrists. The dumbbell wrist extension is in the opposite direction to the dumbbell wrist curl.

Do push-ups, 8-12 at a time, do force knots, and then do stretching, raise your hands above your head, stretch your arms on both sides, four groups each, get up early every day, do it before going to bed at night, a total of eight groups a day, two weeks obvious results, I hope to help you

This is a crouching tiger pile, stick to it for a minute a day.

Lie down in a push-up position, then bend your arms, the angle between the big and small arms is 120 degrees, the palms of the two hands are facing each other, the distance between the palms of one hand is wide, the legs are slightly bent, the knees can not touch the ground, and the waist is straight.

The first time I did it, I felt like the tendons in my arm were going to jump out. Check every day, and the effect of harvesting is not just as simple as training muscles, but also experiencing it yourself.

The easiest and most common method: push-ups!

If you want to ask for another way, ask me again.

Clench your fists with your bare hands, relax, and do this 50 times. Then there's the action of hand-to-hand boxing.

The forearm can be clenched into a fist with an empty hand, relaxed to do a loop and the bicep can be rotated inward and upwards with the forearm.

Do more abdominal exercises and more shoulder exercises.

It is important to eat and buy two dumbbells at the end.

The arm muscles are mainly used to exercise 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 6 sets.

Curl 6 sets.

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 the level of 8 to 12RM, and do about 8 to 12 per group.

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

Without equipment, you can also exercise arm strength, stretch your chest and improve your heart and lung function.

Push-ups are mainly used to exercise the chest and back arm muscles, and the arm muscles are best exercised with dumbbells.

You can press down with your left hand, raise your right hand up against the arm muscles, and then reverse left and right. When holding the hand, there can be a change in the position of left and right, up and down, and there can also be a change in the position of stationary and grip movement.

Grip device, supine flexion and extension of the back of the arm.

Strictly speaking, there are a lot of muscles in the arms If you practice the lower arm, you can take a round wooden stick about 50cm long with a heel rope in the middle of the sturdy point about 1 meter Hang the brick quickly below How to use: Arm flat Grab the round wooden stick (is grasping means the palm of the hand is facing down) and then the elbow is not bent Put the brick up and then put it down Pay attention to not be lazy when you put it down How to put it up How to put it down How to put it down One collection and one put it down Do 5 sets a day If you have not exercised the forearm, it is recommended to do 2-3 sets of more ways to add the big arm in the future In the absence of equipment, push-ups are your best bet.

Finally, in the explanation point: there is no shortcut to anything, it is impossible to reach the sky in one step, step by step...

Standard push-ups are the most effective!

First, it is better to practice the big arm:

biceps and triceps, as well as deltoids.

1. Push-ups can be practiced, but it is recommended to use them flexibly, learn the practice of narrow and wide push-ups, as well as clapping hands, fist push-ups, and finger push-ups. Because different forces can allow the main muscles on the arm to get different strength distribution exercises, as well as the coordination of muscle groups, the practice of the big arm has lines, outlined perfectly.

2. Then it's time to practice hook and elbow imaginary enemy attacks. (Elbow attack is simply to use the elbow to do everything possible to attack, front and back, left and right, elbow press, back shock, side hit, etc., you can learn from the attack in Muay Thai, and you can practice more and imagine more.) ）

If you don't practice, you may think it's ridiculous, but practicing empty boxing can improve arm strength? Yes, because this is the cultivation of the ability of the muscles to explode instantly, and at the same time, the reaction is practiced, and it must be very uncomfortable at the beginning, and it is unable to exert strength. Tell you that this technique needs to be focused and persistent, and you can learn from Bruce Lee's theory of inch boxing.

At the same time, cooperate with your own breathing.

Second, the forearm that is more difficult to practice:

When your big arm strength is free, congratulations, your small arm is actually starting to take shape. Of course, the big arm is not a pure exercise of strength, it is an exercise to match the speed burst. As mentioned above.

1. When the strength of the big arm is sufficient, practicing empty boxing, you can naturally transmit the strength to the lower arm, and the small arm will naturally know how to taut and bear the force, and become the second outbreak, the second power flashpoint. At this time, the forearm is in an instantaneous tense state at the moment of force, and the forearm muscles can be practiced very efficiently.

2. When you are tired from practice, you can simply use an instant fist to practice your forearm (or you can move a point, a ball that can be held, the size of a tennis ball, an orange can also be, both hands are thrown out of each other, and the other hand is instantly blocked and grasped steadily. ）。But remember to be prepared for exercise, and more importantly, to have a proper post-workout relaxation massage, your hands can be massaged and patted with each other.

Go up to the tall building alone and look at Wu Yue. The white clouds reflect the water and shake the empty city,

Push-ups are a great way to build up your arm strength.

It can be exercised by alternating wide and narrow benches, a set of 30 repetitions of 3-5 sets, and if there are dumbbells, it can be exercised by a set of dumbbell combinations.

Wide bench push: support the ground with both hands, the distance between the hands should be wider than the shoulders, 20-30 reps per set;

Narrow push-ups: Hold your hands narrower than your shoulders and do 20-30 reps per set.

You can slow down every movement appropriately under the pressure-free invitation, such as doing a bench press for 3-5 seconds, which can exercise the explosive power and staying power of the arms, and you can also put your feet on an object higher than the ground, which is not as good as a sofa, chair or bed.

Without equipment, you can also exercise arm strength, stretch your chest and improve your heart and lung function.

Upper arm biceps Two-arm curls.

Start with your whole body standing upright, holding the barbell with your hands on your back and your arms down.

Action process. Try to keep your upper arms as low as possible, bend your elbows, and bend your forearms to the highest point possible while contracting your biceps and holding you still for a second. Loosen your elbows and let your forearms fall until your arms are fully extended.

Breathing method. Inhale as you bend your forearms and exhale as you fall back.

Pay attention to the main points. Rely on the strength of the biceps to bend the forearm upwards, and when the forearm bends to its highest point, contract the biceps thoroughly for a second, rather than relaxing it immediately. Don't bend your forearms higher by swinging your elbows forward and upwards as you bend your forearms.