How to strengthen the arm? How to build hand and arm strength?

One is to exercise the body to enhance the physique, the other is to shape the line body shape, improve the muscles, if you usually can't go to the gym, you can fill the bottle of pulsating drink at home with wet sand, 2, do some biceps and triceps, deltoid, latissimus dorsi exercises, action reference can be searched on the Internet for more accurate exercise, as well as support exercises such as some simple more movements, etc., as well as the ** of fighting aerobics! If you can go to the gym, ask a personal trainer to guide you!

1 Exercise your arms2 Exercise your wrists3 Exercise your 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 middle bolt (strong) (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 a day, 3 exercise fingers (Sima Guang pierced the cylinder, you must know that it is the kind of cylinder (the cylinder mouth is a little smaller than the palm of the hand, just use your fingers to grab the cylinder mouth until the fingers are sore.

It's best to stick to it more, it's also 3 sets a day, but it doesn't matter how many sets there are this is endurance exercises, and then a kind of holding dumbbells from the bottom to the top (breathing) to 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 power of the fingers.

That's it, friends practice a lot.

Haha, you can use dumbbells, how interested can you practice Jeet Kune Do!

Practice Jeet Kune Do individual table.

1. 400 push-ups a day, each of which should be close to the ground (divided into 20 groups, 20 in each group) 2. Run 10 kilometers a day (the most important) (you can add skipping rope to make the muscles of all parts of the body perfect).

3. Press the legs every day until you can erect the left and right legs (ligaments) 4. Buy 2 sandbags, one full of sand and one full of cotton every day (to practice punching and kicking, you must have 2 sandbags, and you will know the benefits of practicing for 3 years) (mastering inch boxing, cotton sandbags are indispensable).

5. (Those who still want to practice) hold 2 dumbbells in hand and raise them with straight arms for 30 minutes (practice forearm strength) (the weight of dumbbells depends on personal conditions, and gravity can be increased).

6. Other sports can also be added by yourself.

If you want to have a significant presence within 10 days, do a barbell curl, a large weight of 5-8 in a group! After doing 6 sets, do the side curl press many times, and the weight is the best for multiple sets!!

The former practice block!! The latter is modeled!! The effect is absolutely good!! The most important thing to stick to !!

You have to lift a certain amount of weight every day.

And it's getting worse every day.

This pose strengthens the arms, tightens the arm muscles, and improves menstrual irregularities.

Preparation before handstand Strengthen your arms.

Specialized strength training should be done for body parts, while being careful to eat less greasy foods.

Just use dumbbells and do some up and down movements, so that you can strengthen your arms. And you can strengthen your own physique.

What should I do if I want to improve my arm strength?

Lift dumbbells. Lifting dumbbells can exercise the muscles of the arm well, making the arm muscles more developed and powerful.

1. Lift dumbbells.

Although boys' arm strength is usually greater than that of girls, it is not advisable to choose dumbbells that are too heavy when choosing dumbbells. Because boys need exercise and strengthening, this one takes time to build up the muscles in the arms and also needs to give their arms a process of adaptation. If you choose dumbbells that weigh more than ten kilograms at the beginning, it is only a matter of time before the arm muscles are damaged.

Such actions do not outweigh the costs, so don't rush them.

When boys buy dumbbells, they don't have a fixed weight reference. Because what is the strength of our own arm, only we know. We can choose a more relaxed dumbbell according to our arm strength.

The reason why we chose this lighter dumbbell is to give us a better and effective workout.

When we lift dumbbells, we will feel heavier and heavier because of the increase in time, so to avoid us starting to feel weak after a few lifts, it is better to choose a lighter dumbbell. If your arm begins to feel sore, you need to relax your muscles after exercising, you can hammer or pinch the muscles in your arm.

2. Plank.

Planks are more effective in exercising upper limb strength and do not require us to buy tools. But don't think that the plank is simple, it is not an easy thing to maintain a normal posture and maintain a plank for about five minutes. Boys should not be too confident in their strength, because the plank is not as simple as it seems.

Control your breathing while doing the plank and don't hold your breath. When we exert our strength or grit our teeth, we will start to hold our breath, because this time can help us exert our strength. But planks require long-term perseverance, and if you feel that you are physically exhausted, you can rest for more than ten seconds first.

So the act of holding your breath will only make the time for the plank shorter, and we don't need to do it.

Preparation before handstand Strengthen your arms.

Arm Movement 1

1.Stand up straight, feet shoulder-width apart, hands open to the sides, palms facing outward.

2.Slowly draw your arms forward in a circular 30 times, then back 30 times.

3.This movement is repeated three times (i.e. 90 times forward and 90 times backward).

Arm Movement 21Stand up straight, feet shoulder-width apart, hands straight in front of you, palms facing forward.

2.Hands are crossed up and down, and arms must not hang down.

3.Do it 30 times.

Arm Movement 31Like 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.

Dumbbell Arm Exercise 1

1.Hold the dumbbells lightly in each hand and bend your elbows back for 5 seconds.

2.Stop at the lowest point for 5 seconds, then count for another 5 seconds and slowly return to the original position.

3.Do about 15 to 20 reps.

Dumbbell arm exercise 2

1.Hold the dumbbells in each hand, feet shoulder-width apart, and arms at your sides.

2.Slowly lift your hand outwards for 10 seconds until it is just above shoulder height.

3.Slowly count for another 5 seconds and put it back on both sides, doing 15 times.

PS: At the beginning, you have to do what you can, take a step-by-step approach, be patient, and slowly you will see the results.

Beautiful summer "arm" wins the plan.

Do 2 sets of 30 seconds for each exercise. Do 1 min per set. Do this slowly, in a controlled manner, with 30 to 60 seconds of rest between sets.

Do this 2 to 3 times a week. (For best results, you can do it every day, which is safe for you if you're just elevating your body.) )

Hovering low. Kneel on the blanket with your hands straight under your shoulders. Stretch your legs and land on your heels so that your body is in a push-up position, tightening your abdomen.

Keeping your abdomen tight, bend your elbows down and lower your body until your body is just a few feet off the ground. Keep your elbows and your arms close to your body. Hold this for 10 to 30 seconds.

If you have problems with your back, you can try the simple version.

Chair dipping exercises.

Sit down with the backs of your hands on the edge of a sturdy chair. Slide your thighs off the chair and support your weight with your hands. Straighten your right leg and bend it at 90 degrees.

Bend your elbows and slowly lower your thighs towards the ground. Keep your elbows bent and your body should be some distance away from your body. Pull your body back until your arms are straight, don't use your feet to help you.

Do 8 to 15 reps per set, with your left foot straight, then do it again.

Preparation for the years before the handstand Strengthen the arm and carry the grinding weight.