How to exercise thin arms to have strength, how to exercise to make arms thinner

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. 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, and arm strength will be enhanced. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Don't say more, buy a grip stick, if you can hold 40 kilograms, buy 40, buy 50, hold 50, hold every day, hold as much as you can at a time, until you hold it until you are tired, so stick to it for a month, and your absolute arm strength will increase a lot.

1. Push-up sitting.

Start by lying on the ground with your hands on the ground, your hands shoulder-width apart, and your fingers facing the outside of your body, just like when you do push-ups. Next, bend your elbows with both hands while moving the center of your body to the right, leaning your whole body to the right. Then move the center of the body back to the middle, then to the left, and repeat.

2. Triceps extension.

First of all, keep your body standing naturally, raise your head and chest, hold the dumbbell with your right hand and put your arm next to your ear, and hold your right hand with your left hand to support you. Then keep inhaling, slowly bend the right elbow joint, and slowly lower the dumbbell behind the head, showing a 90-degree right angle to the joint. Then straighten the arm upwards again, keeping the elbow slightly flexed.

3. Pull your arms together.

Stand upright with your hands at your sides and your waist straight. Raise your hands to your chest with your palms facing each other and your fingers hooked over each other. Using the strength of both arms, pull the arms in opposite directions, hold the movement for 30 seconds when you reach the limit, and then slowly return to its original shape.

1. Step-by-step push-ups. Push-ups are not a casual exercise, and there should be a correct method, otherwise they will be deformed and even damage the body. When exercising, you should use the daily incremental, layered practice method.

For example, if you do 10 today, you will do 10 for a week. Do 15 all of them next week, stick to 20 for a week, and gradually increase like this.

In addition, push-ups should be practiced with even force on both hands, otherwise the right arm or left arm may be strong on one side and the other arm on the other, which may cause deformities.

2. Alternate pattern pull-ups. Pull-ups can be difficult for a lot of people, but you can still use a gradual increase as described in the first step, and you should also use alternate patterns. For example, hold the horizontal bar with the palms facing you, hold the horizontal bar with the palms of both hands behind your back, and alternately face the left and right hands towards yourself, and practice it evenly with the left and right hands.

3. Usually move more and work more. It is not difficult to find that although physical exercise can play a certain role, but those who often do physical work in life have more developed muscles than ordinary people, which shows that life work is a very good way of physical exercise, but can not be excessive, therefore, when living at home, should not be lazy, but should share more housework.

4. With the help of sports equipment such as dumbbells, tension springs, and grip devices. These sports equipment don't cost too much, but they are very effective, because different fitness equipment is different for a certain part of the body, or even a certain muscle on each part, and it can have a good effect on each muscle separately.

Go to the gym. Specialized exercises.

A pair of small dumbbells, 3 movements, get rid of bye-bye meat, and make your arms thinner quickly!

Practice push-ups and runs.

If you have a thick arm, you have to lose your arm, and you can find a variety of ways to slim your arm on the Internet, and you can try it.

Raise both arms up and hold your right hand with your left hand.

While maintaining its condition, Florya arm massage. What you can do: Bend your left elbow and pull your right hand to the left.

Hold for 3-5 seconds until the right elbow is at a right angle to the head.

Hold the left elbow down for 3-5 seconds until both arms are horizontal.

If your body type is a big skeleton, it's much easier, even if you don't exercise much, your arms are still strong, and you want to practice to be thicker, which is what everyone often talks about, and I believe you also know that I don't like to rely on gym equipment, it's just normal, natural exercise, just practice more hands, my bones are not big, but I've always liked sports, whether it's playing basketball or dancing hip-hop...So I'm stronger than my peers, but just looking at the body type, I really won't know that one of my classmates is tall and strong, a year older than me, I'm only 13 years old, although I never exercise, but I'm also quite muscular, and I have a wrench, and everyone thinks I'm going to lose to him, but I won, but it's really laborious, so if you're like me, you really need to exercise regularly, I don't deliberately train my muscles, in fact, you don't need to, you just need to do all the exercises!!