How to make your arm muscles bigger, please 3Q

The main muscle groups of the shoulder belong to the deltoid muscle of the shoulder The deltoid muscle can be divided into three parts: front, middle and posterior, and the order is distinguished from the body to the back If you want to exercise the shoulder muscles, you need to exercise the parts separately This can achieve the best coordination effect For example, the front part can be strengthened by weight-bearing dumbbell front flat press exercises The hand-held dumbbell action is naturally raised forward vertically by the arms of the body Palms are downward The elbows are slightly bent Lift the weight over the shoulders as the best position Start practicing in groups in groups Begin to practice in groups in groups with 5-8 positions in groups If it is in the middle, you can hold the dumbbell palm down, the arm is vertical and natural, and the pocket of the trouser is drawn in a half-moon lift The elbow is slightly bent Lift the weight over the shoulder for the best position

The arm muscles are mainly used to exercise the biceps and triceps. The following methods of biceps exercise are for your reference: 1. Dumbbell arms up 4 sets x 10-12 times; 2. Dumbbell single-arm curls: 4 sets x 10-12 reps; 3. Seated dumbbell alternate curl 4 sets x 10-12 reps; 4. Single-arm dumbbell neck and back arm flexion and extension 4 sets x 10-12 reps No more than one minute of rest between sets.

Triceps exercise the following methods for your reference:1Dumbbell neck back arm flexion and extension 4 sets x 10-12 times 2

Dumbbell bent over arm flexion and extension 4 sets x 10-12 times 3Narrow push-ups, 4 sets x 15-30 reps, all three of which are mainly for triceps.

Use dumbbells, barbells, or multi-trainers, but remember to use them regularly, remember not to play when you think about them, forget them if you don't remember them, and be sure to take them step by step, and stick to the most important thing.

4 sets of 100 dumbbells per day.

Dumbbells are upside down

One-handed push-ups

Pull-ups

The best training for getting bigger arms! Four movements strengthen the muscle dimension and create the unicorn arm.

The method of training the lower arm muscles is relatively simple, but it is relatively boring.

The key is to persevere.

The essentials of the action are:

1. Place your arms flat on the square stool, expose your wrists, take a dumbbell of appropriate weight and hold it tightly, and the upper arm and forearm are roughly 90 degrees.

Relax the upper arm muscles and focus on the small arms and wrists;

2. Slowly sink the wrist to contract the forearm muscles close to the side of the square stool, and stretch the muscles facing the side of the stool to achieve the limit as much as possible;

3. Slowly lift the wrist so that the muscles of the arm facing you slowly contract, and the muscles of the side of the stool are stretched to the limit;

4. Repeat a cycle in this way, do 10-15 times in a row as a group, less than 10 times the weight is too big, more than 15 times is too small weight;

5. After a group is completed, there is no need to pause for hand training.

If you need to take a break, the rest time between groups should not exceed 1 minute, remember;

6. Do 5 sets of hands in a row, then rest for 2-3 minutes, increase the weight by 20-30%, and then do 3 sets of 3-5 times each.

7. At the end of the training, continue with other actions.

8. At the beginning, 6 days a week of fixed training, a month after 4-5 times a week, with the increase of weight, the number of weekly training gradually decreased, and finally to practice one day of rest and one day of rest, mainly to give the muscles a day of rest and growth period.

9. Pay attention to rest and nutrition.