How to effectively increase upper arm muscles?

I used to have a bad stomach, but as long as you want to exercise, your stomach and intestines will soon get better. I used to have chronic gastritis in high school, and I insisted on running every day after college, and then I participated in the martial arts association of the college, and then the gastrointestinal function was much better, as for the growth of upper arm muscles, you must exercise arm strength, if it is indoors, it is push-ups and dumbbells, and outdoor can be horizontal bars and double bars, regardless of indoor and outdoor, you must insist on exercising, and the exercise time can be done in groups, for example, if you do push-ups, you can do 20 palms first, and then 20 punches, Then the five fingers are supported by 20 on the ground, so that the strength of the hands, the strength of the arms, the strength of the upper body, and the same goes for dumbbells. The most important thing is to persevere, whether you are exercising at night or in the morning, it is ineffective to insist on not insisting every day, slowly you will find that the biceps brachii is getting bigger and bigger, and the gastrointestinal function is getting better and better, the strength of the hands, arms, and upper body will be stronger and stronger, and I wish you better and better health!

If you have a bad stomach, run to enhance your heart and lungs!

I had gastritis when I was in junior high school, and I often didn't eat a meal that hurt to death, and then practiced long-distance running, persisted for a year, and then ran at least once a week, and now I have never felt uncomfortable after graduating from college and working for a year!

Increases long upper arm muscles:

1.Dumbbell group exercises: 4-6 sets, 7-10 in each set.

2.Push-ups, bench presses.

3.Pay attention to warm-up and relaxation before and after exercise.

4.To accompany the run.

Stick to it for 1 month and the effect is obvious.

Push-ups, pull-ups, dumbbells, arm strengtheners, all but exercise should be balanced, running is the mother of sports, of course, too.

It is a good choice to use arm strength machines and dumbbells.

It's very simple, it depends on your insistence on attitude, eat two raw eggs a day, lift 10 sets of dumbbells, a group of 20 times, and you will know the effect in a week.

Arm strength exercises, using dumbbells.

Pull-ups plus push-ups.

Push-ups, pull-ups, dumbbell lifts, etc. are fine.

Quite simply, do endurance training, not go after strength training. It will strengthen the density of the collapsed muscles. Within your tolerance, be careful not to exceed the limit, keep it in.

Tough. , it will have an effect, and it does not grow muscles (in fact, it is also long, but the density has become larger, which means that the arm has become stiffer).

If the landlord is a man, don't compare it with a woman, a woman's muscle level is not clear, and it is very different from a man.

lz's question is more contradictory, it is a bit unlikely to increase the strength of the boy without growing muscles, as long as the strength is growing, the muscles will naturally grow, it's just a matter of growing fast and slow.

By the way, some people would say that push-ups do not add muscles, only arm thickness? What is your so-called roughness? Fat?

Skeleton? Or is it an organization? Does doing push-ups gain fat?

Or is it a bone? **？Please don't talk nonsense here for some people who don't understand, it's a lot of harm!

Doing push-ups will increase the strength of the pectoral muscles, the breadth and the strength of the triceps muscles of the arms, and the thickness of the branches. If you do push-ups for a long time, your pectoral muscles and arms will look good.

If you are a girl and your arms are a little thick, or the fat content is relatively high.

Doing any strength exercise will make your arms thinner. The rule of exercise is to burn fat first and then build muscle. The key is to get the cut-off point for fat burning and muscle gain.

It's actually quite simple.

That is, after you continue to exercise and increase the amount of exercise every day, you should regularly measure the circumference of your arms with a ruler. You will find that your arms will slowly become thinner, and when you find that your arms are not thinner, you will have to control the amount of exercise you have.

Just keep up with your current amount of exercise.

With consistent exercise, you'll have both strength and slim arms.

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

2. If you get up early, you won't be in a hurry to get to work. 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.

3. (You can repeat the second step when you come back from work) or change to a seated dumbbell alternate curl. It is to sit on a small bench and repeat the second step.

4. In order to prevent local muscle fatigue, and other muscle groups can not 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.

5. On the third day, it was changed to a side-level horizontal lift with standing arms 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.

6. Precautions.

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.

1: Hold the dumbbell behind you, palm facing back, arm still, then roll your wrist.

2: Rolling a jack stick is to hang a heavy object with a rope on a wooden stick, and then lift the weight with both hands in front of you to lift the heavy object through the rolling rod.

Movement: 1 Push forward with both hands crossed until the arms are fully extended, palms forward, and hold still for 2-3 seconds. Rotate your hands to retract. The aim is to exercise the inner arm and make it strong. (10 —20 times).

2 Cross your hands behind your head, stretch your arms upwards and palms upward, hold for 2-3 seconds, and then relax and retract. It is very effective in improving the relaxation of the inner arm. (5-10 times).

3.Tension your arms, put one hand on the other shoulder and press down vertically, and the shoulders are pressed upward. (3-4 times on the left and right, 5 times in total).

4 Bend your arms naturally, stretch your palms out, and slowly clench them into fists. Movements must be slow and forceful, which is conducive to exercising the forearms. (8-10 reps) This set of movements (1-5) is a static exercise, which helps to tighten loose muscles, reduce the accumulation and sinking of fat on the inner side of the arm, and restore elasticity.

5. Hold a weight with both hands, lift it vertically, fold the arms back with the elbows as the axis, until the back muscles are fully extended, and then stretch the arms with force, the purpose is to exercise the loose muscles at the back of the arms and make them firm and textured. (8-12 times).

6 Shoulder press. Hold the weight in each hand, bend the arm on the shoulder, push the palm forward, and push up until the two heavy objects touch, and then retract the same way. This action focuses on exercising the deltoid muscles of the arms to significantly improve the appearance of the shoulders, make the arms straight, and change the undesirable shapes such as slippery shoulders and narrow shoulders.

10 times) 7 Hold a weight in each hand, palms back, arms slightly bent, from the front of the body in an arc to the sides to the elbows slightly higher than the shoulders, back. (8-10 times).

To exercise the strength of the forearm muscles, it is best to use the barbell arm curl, which is simple and very effective.

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.