How to be strong in a short period of time?

1) Bench press. Work your pectoral muscles, but also work your arms all. Most people think it's mainly arm strength, hehe.

2) Pull-ups. Work the latissimus dorsi and arms, mainly the brachii and lower arms.

3) Parallel bars arm flexion and extension. Exercise the arms, pectoral muscles.

4) Pressure arm flexion and extension. It is to hold the dumbbell and bend the arm and exercise the humerus.

5) Push-ups.

You can choose 2 or 3 exercises from the conditions.

If you can go to the gym to practice, there is a coach next to you to know the best things, and you can assist some nutritional products If the conditions do not allow, set a time every day to do pull-ups, push-ups, do 3 days in a row, rest for 1 day, and exercise for 40 minutes to 60 minutes each time, and you can see the effect if you stick to it for a while

You can do more weightlifting exercises, which will not only strengthen your arms, but also strengthen your physical strength.

Arm movements.

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).

2.Stand 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.

3.Like 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. Dumbbells arm movements.

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.

2.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.

1) Bench press. Work your pectoral muscles, but also work your arms all. Most people think it's mainly arm strength, hehe.

2) Pull-ups. Work the latissimus dorsi and arms, mainly the brachii and lower arms.

3) Parallel bars arm flexion and extension. Exercise the arms, pectoral muscles.

4) Pressure arm flexion and extension. It is to hold the dumbbell and bend the arm and exercise the humerus.

5) Push-ups.

You can choose 2 or 3 exercises from the conditions.

Do more push-ups and pull-ups.