How to train upper limb muscles in a short time? How can I exercise my upper limb muscles at home?

Hahahaha, it's too simple bro. Everything else is, just push-ups are OK! You're asking for thick upper limb muscles, right?

Anytime is not casual. There should be a rule of number for the number of times! In this way, I believe that you will do more with less.

For example, if you can make 50 at a time, you can do 25 in a group, stick to 3 sets, and the shorter the interval between each set, the better, preferably within 1 minute, especially remember nutrition! Muscle growth is not possible without nutrition! Friends, the new year has begun I wish you a new muscle in the new year!

Purely handwritten, no quotations.

It's very simple, if you want to exercise your upper body muscles, you can do 50 sit-ups every night before going to bed, like me, or do more basket stealing exercises, but it depends on your willpower.

Doing push-ups doesn't work well. It is best to use weight-bearing pull-ups to grow more muscle in a short period of time. Thank you.

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, curl (6 groups each).

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 a load of 8 to 12 RM, and make about 8 to 12 per set.

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

The equipment at home is basically enough, and you have to practice according to your own situation:

1. Weight, from light to heavy.

2. Quantity, 100 days in the first week, 150 days in the second week, and consolidation in the third week; Then add 50 for the fourth week. It can also be increased or decreased according to your own tolerance.

3. Equipment, basically practice, coordinated development.

Hope it helps!

Rally and dumbbells, these two are enough, you do 200 each in the morning, afternoon, and evening every day.

The tools you have in your home are pretty much fine. The important thing is to stick to it, make a set of plans for yourself, start with light ones, such as dumbbells, gradually increase the exercise time and the amount of exercise after adapting, stick to it and then make up the nutrients, I believe that soon your wish can be achieved.

The pectoral muscles are spread with both hands open and the dumbbells are raised back and forth.

Abs sit-ups.

Here's how to make your upper limb muscles grow faster:

1. Get up in the morning with 3 sets of push-ups, a group of 20. Generally, before doing it, do warm-up exercises, stretch your arms, press your legs, and twist your waist to prevent sports injuries.

2. If you get up early, don't be in a hurry. Another set of 20 standing dumbbell alternate curls, just stand on your body, hold a dumbbell in each hand, and bend your forearms alternately. This is great for exercising the biceps femoris and forearm flexor and extensor muscles.

Or switch to seated dumbbell alternate curls. It is to sit on a small bench and repeat the second step.

3. In order to prevent local muscle fatigue and other muscle groups cannot be exercised. The next day, after doing push-ups, you can change to a different set of dumbbell movements. Hold the dumbbells in your hand while standing instead, relax and shrug your shoulders naturally.

Do two sets of 20 each. This is mainly to work the deltoid muscles of the shoulder. It allows you to have a well-developed shoulder muscles and look good in clothes.

4. On the third day, it was changed to a side-level horizontal lift with standing double-arm dumbbells. This is to work the muscles in the back of the upper arm, which is the triceps femoris. It is also a day to do 2 to 3 sets of 20 pieces in a group. If you persist for a long time, the muscles of the upper limbs will grow faster.

Note: The above dumbbell movements can be done alternately every day, do not do one fixed, so that you can exercise all muscle groups of the arm, make the arm muscles even and look good, and prevent the local muscles from being too large. It also makes the workout less boring.

Get up every day with milk, eggs, bread, rice, fish, meat and dishes at noon, and eat some biscuits and milk 1 hour before going to bed at night.

Buy an arm strength machine to practice 30 kg or more first, go home 50 a day, gradually increase it for 1 month, and wait until you have a little strength to go home every day and do more than 20 forehand pull-ups on the door beam. Stick to see the effect for more than 6 months.

Upper limb muscles: Lift dumbbells.

Pectoral muscles: Just push-ups.

You don't have to be so strict with yourself, stick to it and it will take shape, and you can do as many exercises as I recommend every day.

The diet is one egg a day, some well-absorbed calcium tablets (must be well absorbed, otherwise you will eat in vain), eat more lean meat, don't eat fatty meat (otherwise you will not only practice in vain, but also need **) A glass of milk is OK!

What to ask, it's useless to ask, go directly to the gym, big weight fitness!!

Set a fixed time each day to exercise, and the workout schedule is as follows.

Sit-ups, 6 sets, 20 per set, 10 per set if you can't do it at first - exercise the abdominal muscles.

Push-ups (with a wide distance between the hands) 6 sets, 15 in each group, if you can't do it, you can do 5 first--exercise the pectoral muscles.

6 sets of push-ups (hands close together), 15 in each group, and 5 if you can't do it - exercise the three heads of the arms.

Parallel bars reverse grip pull-ups 10 sets 1 per group, and then add the number of times according to your own ability, and you can do a few at a time--- and the reverse grip is to exercise the arm bice.

If possible, you can buy a grip and wrist strength, also done in groups, which is very good for arm exercises.

Try it yourself, and if you feel that the number of sets is large, you can adjust it to 4 sets.