How do middle school students exercise their arm muscles? How to build arm strength in teenagers

The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids. 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 stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells.

2. Do pull-ups on the single carry. The triceps is the main push, 1. Push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension at the back of the neck. The deltoid muscle is divided into three bundles: anterior, middle, and posterior.

You can do push-ups and bench presses in the front toe; 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. Do push-ups (put your feet high so that your body is at 45 degrees, and do it slowly and in place) or face forward, prop your hands behind your back on a chair or sofa, and lay your feet flat on the chair to do arm bends; Bench press with dumbbells (either heavy or barbell) can be an effective way to train the pectoralis major. Each group is done to the limit.

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. Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Don't exercise? Ann prosthetic let's be satisfied.

1. First of all, improve the physical quality of the whole body, and strengthen the physical fitness of the whole body through some physical exercises of the whole body, which has a certain effect on improving the strength of the arm.

2. Local muscle strength, through exercises such as lifting dumbbells, push-ups and other sports methods, in order to achieve the role of exercising arm strength, physical exercise should be persevering, and it should be insisted on every day. Hail talk.

3. It is necessary to strengthen nutrition, usually eat more foods with high protein content after exercising, such as milk, eggs, meat, vegetables, etc., which will help improve physical fitness and also help strengthen the strength of the arm.

1. Chest expansion exercise: stand with your feet shoulder-width apart, hold dumbbells in both hands and do chest expansion exercises with straight arms on your chest, inhale through your nose when expanding your chest (hands apart), exhale through your nose when you reduce, do 3 sets of 20 times, and you can also do what you can. Efficacy:

It develops the strength of the pectoralis major muscle, and at the same time plays a role in the development of the deltoid muscle and latissimus dorsi.

2. Bend the forearm exercise: sit upright on the stool, hold the dumbbell in one hand, place the elbow on the knee, press the elbow socket with the other hand to close the knee, and then do the exercise of holding the dumbbell up and down bending and stretching, inhale when bending the elbow, exhale when the elbow is extended, and do 3 groups of 30 times, you can also do what you can. Efficacy:

It develops muscle strength in the lower arm, and at the same time has an effect on the finger grip and upper arm strength.

3. Lean over and raise the side of the exercise: the upper body leans forward about 90 °, holds the dumbbells with both hands and raises the shoulders in a line, and then restores to holding the dumbbells with both hands towards the ground, inhales when lifting flat, exhales when reducing, and does 3 groups of 20 times, and you can also do what you can. Efficacy:

Development of back muscles, etc.

4. Negative bell sit-ups: hold dumbbells with both hands behind your head, lie on the bench with your body on your back, do sit-ups, exhale quickly when you get up, inhale slowly when you lie down, do 3 groups of 30 times, and you can also do what you can. Efficacy: Abdominal muscle strength and waist strength.

5. Negative bell squat: hold the dumbbell to the shoulder with both hands, do the up and down squat action, inhale the dumbbell ** shoulder when squatting, exhale when rising, and raise the dumbbell straight arm at the same time, 30 groups, 3 groups, you can also do what you can. Efficacy: Develop the skills of all parts of the body.

6. Hold the bell and punch quickly: hold the dumbbells in front of the chest with both hands, quickly move forward to do the punching action, spray when punching, stop when exhausting, 30 times to do 3 groups, you can also do what you can. Efficacy:

Enhance the explosiveness of your punches. After doing the above movements, you should take a deep breath and pat and massage the whole body to relax.

<>1. Lifting dumbbells is still the preferred method of exercising upper limb strength, it is best to prepare two dumbbells with different weights, heavier dumbbells can be used to do targeted arm strength training, such as a group of 20 flat lifts, or a group of 20 side lifts, and practice six to seven groups a day; Lighter dumbbells can be used to warm up or stretch at any time.

2. Pull-ups are also a very simple and practical way to exercise the strength of the upper limbs, you can plan to do three to four groups a day, each group does 10-20 ranges, according to the number of adjustments you can bear, it should be noted that it is best to hang your hands vertically on the horizontal bar, and it is best to do pull-ups with your chin over the horizontal bar, try not to use the power of the lower body to bounce, rely on the strength of the arms.

3. Doing push-ups can also exercise the strength of the upper limbs, this does not need props, it can be carried out anytime and anywhere, and you can do it at any time when you are free.

<>1. Lifting dumbbells is still the preferred method of exercising upper limb strength, it is best to prepare two dumbbells with different weights, heavier dumbbells can be used to do targeted arm strength training, such as a group of 20 flat lifts, or a group of 20 side lifts, and practice six to seven groups a day; Lighter dumbbells can be used to warm up or stretch at any time.

2. Pull-ups are also a very simple and practical way to exercise the strength of the upper limbs, you can plan to do three to four groups a day, each group does 10-20 ranges, according to the number of adjustments you can bear, it should be noted that it is best to hang your hands vertically on the horizontal bar, and it is best to do pull-ups with your chin over the horizontal bar, try not to use the power of the lower body to bounce, rely on the strength of the arms.

3. Doing push-ups can also exercise the strength of the upper limbs, this does not need props, it can be carried out anytime and anywhere, and you can do a few at any time when you have time, it should be noted that the floor is too hard and may hurt your palms, so if you can, try to avoid rough cement floors, choose plank ground, grass or rubber ground.