How to exercise your arms so that they are not too thick, and how to make them thicker through exerc

Method. 1. Arm extension.

Method: 1. Fold your hands, palms up, straighten and go around your head, stretch hard, and hold for 10 seconds.

2. Keep your hands folded, stretch forward forcefully, hold for 10 seconds, and do this 5 times a day.

Method. 2. Push-ups.

Directions: Tighten your shoulder-width abdomen with your hands shoulder-width apart, relax your shoulders and neck, use your triceps to help with push-ups, making sure you feel them working when you lift and fall, keep your shoulders and feet tense, and keep your body parallel to the ground.

Method. 3. Boxing.

Method: 1. Open your feet, shoulder-width apart, relax your knees, tense your abdomen, and punch forward on both sides of your body, 15 times on each side.

2. Uppercut, bend the arm to 90 degrees, cross and punch upwards in front of the chest, 15 times on each side, and the strength can be increased appropriately.

90% of my friends also read this article: Stealing Zheng Duoyan's Tips for Slimming Arms.

Method. 4. Massage lymph.

Method: Bend your elbow, raise your right hand, then press your left hand on the muscles of your right arm, exhale and press for 30 seconds, then repeat the action on the other side, being careful not to push too hard.

Method. 5. Draw circles.

Method: Stand naturally, feet and back straight, feet slightly open, hands and shoulders in a straight line, the strength of the moving arms slowly turn inward hands, draw circles inward 20 times, and then outward 20 times, the movement does not need to be too big when drawing circles.

This is also a problem that bothers me, the arm muscles are a little developed, too thick, and I don't like it.

Just don't train your arm strength.

Life lies in movement, and the more you exercise, the thicker your arms become.

Arms are what we need every day, and even a person who doesn't like to exercise has thin arms. So one of the prerequisites for making your arms thicker is that you have to have meat on your arms first.

Your first step is to accumulate the meat on your hands, whether it is muscle or fat, after all, it is a prerequisite for being strong. In this regard, I recommend that you eat more foods with high protein during your workout, a bag of milk, two eggs, and three taels of beef a day are all necessary, and it would be better if you could eat more beef.

With the prerequisites in place, we can start our training. The first is the exercise method of the forearm. Because the forearm is more flexible, it is necessary to pay attention to the amount of training, and not to do too dangerous exercises.

This method should control the speed in the early stage, it is best not to be too fast, and after being proficient, you can gradually increase the speed, and the early stage focuses on the quality, and the action is standard, which is very helpful for the later training. Generally speaking, it is best for novices to do it once a day, three sets at a time, a group of twenty, with an interval of half a minute in between, alternating between the left and right hands.

As for the big arm, you can consider practicing push-ups, although the effect of this method is relatively slow, but it is stable, safe and comprehensive, and there will be no problems.

In addition to doing these muscle-building moves, I suggest that you can also do a dozen punches after training, which are very common straight punches, punches and uppercuts, which are very helpful to eliminate fatigue after a lot of training, and at the same time improve the explosiveness of the punches and greatly improve the combat effectiveness.

For the problem of thickening the arm, I think it actually depends on the individual's physical condition and condition, some people are born without growing meat, how to eat and how not to get fat and not grow meat, for such people, I think it is difficult for you to achieve the thickening of the arm you want anyway.

Generally speaking, if you want to make your arms thicker through exercise, you can try the following methods:

1.First of all, eat beef, chicken and other foods rich in protein and fat, if you want to become thicker, you must first have meat, grow meat, in order to train a good muscle type, otherwise don't think about it, there is no meat, how can it become thicker.

2.Physical exercise is the best way to exercise, insist on doing physical exercises every day, such as lifting dumbbells, doing push-ups, etc., make an exercise plan for yourself every day, slowly increase the weight of dumbbells and the number of push-ups, follow gradually, persevere, and then cooperate with the first of the above, and slowly you will find that your muscles will grow, and the mobile phone will naturally become thicker.

3.You can also consult and consult with some fitness coaches, so that they can make a reasonable exercise plan according to your own situation, so as to better exercise your muscles and make your arms thicker.

Let the arms become thicker, become muscular, shapely, this is the desire of many bodybuilders and the admiration of ordinary people, but at the same time of exercising the arms, you should also carry out other exercises, so that the body can get a comprehensive exercise, so that people can look more coordinated, it is conceivable that if you only have a thick arm, and the body has no muscles, which not only makes people look uncoordinated, but also not good for your own health.

I have been a very thin boy since I was a child, maybe I ate poorly when I was a child and was malnourished or my gastrointestinal absorption ability was not good, anyway, I was very thin from childhood to high school. Obviously, if you buy clothes at the head of 180, you have to buy 175, and the pants must be with a belt or belt, but many times if the belt you buy is a buckle, even if you buckle it to the last button, it is still easy to drop the pants. So even though I was thin, I slowly grew up and realized that I had to make myself stronger in order to become more confident and have a sense of security to protect others.

So I used some fitness methods to gain weight, and my arms and legs became thicker. Below I will share some exercises to make your arms thicker, I hope it can help you.

First of all, if you want to make your arms thicker through exercise, you must stick to it and set a small goal that can be realistic. And after a while, you have to raise your goals to make your arms stronger.

I recommend doing push-ups first, push-ups are not very demanding for the field, you can complete them in your own room or dormitory, and there are many ways to do push-ups, I think if you want to make your arms thicker, you can shorten the distance between your hands and hands, and then I recommend 10 for a group, and then you can do 4 sets at a time. After a few days, you can slowly set the target to 13 or 14, and then add it slowly.

In addition, the pull-up exercise method is also particularly able to exercise the body, make the arms thicker, and hold up the body through the strength of the arms. Generally, there will be horizontal bars in the playground of the school or the place of community fitness. I now just wake up early every day, and I can do this pull-up after running and warming up, usually in a group of 8, and then go to rest for a while after doing 2 sets.

I think this method is very effective, because the arm that used to be able to be grasped with one hand now requires a hand and a half to fully grasp. Don't do this too quickly, or do too many at a time, which may strain your arm, and then the next few days will be very painful, but this is caused by muscle hypoxia, just take proper rest.

Finally, exercise properly every day and sit in front of the computer for a long time to play games. Playing games in that position for a long time will make your muscles shrink and you will become more skinny. And a good nutritional supplement is also a good way, so in the daily diet, you should eat more high-protein things, and supplement more vitamins and other nutrients that you lack.

You can usually drink some milk, of course, pure milk is the best, and then eat some fruit to supplement some vitamins, so that your body at least does not lack these elements, have a healthy body, and will be more effective through exercise.

The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids. Biceps main pull, 1, you can use the big arm to stretch the dumbbell, don't put it to the end when stretching, so that the biceps are always forced, and use, 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 stretching to bending 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 the 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 brachii is the main push, 1. Abdominal 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. When doing the above exercises, you can train your forearms and increase your grip strength when holding dumbbells. The deltoid muscle is divided into three bundles: anterior, middle, and posterior.

You can do abdominal pushups and bench presses in the front bundle; 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.

It is advisable to make the muscles feel sore every time. Remember not to do it every day, every time you do anaerobic exercise, you want 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.

A greedy person who wants to have strong muscles and doesn't want to expend energy. Hahaha. The refining arm is overhanged.

Hold the horizontal bar with both hands, lift your body, and hold for 15 minutes. Maybe 1 minute at a time won't work, that's okay, take a few seconds of rest and continue, and repeat for 15 minutes. 1 to 3 times a day.

Sometimes the body descends slowly, it doesn't matter, as long as there is a certain angle. Muscle exercises are painful, and the soreness is very effective in building strength. Don't use explosive force in this process, keep pushing hard, and don't work up all at once.

That's all, you try it, the effect is obvious, the reaction is not small, you don't have to be like a gymnast, this intensity is enough, and you don't need to add it in the future. Change your posture every month or two, such as your forehand and backhand, the distance between your hands, and the height of your lift. This allows for an all-round workout.

Sometimes it's not bad to be lazy and use your chin, which can stretch the cervical ligaments, which is good for the neck.

In fact, I appreciate your sense of exercise, but muscles do not say that every day is to do a set of exercises, that is not very effective, I recommend exercising every morning, and exercising before going to bed at night, because the formation of muscles does not depend on training alone, it is necessary to rest, and muscles can only be gradually formed after training with sufficient rest, otherwise your exercise can only be said to be **! Remember.

A year after I started training, I found that my arms were out of shape, the upper arms were too thick, and the forearms were too thin, and then I found that when I did the biceps curls, I always bent my wrists outwards slightly, and held the barbell bar at the place where the fingers and the palm meet, so that the biceps were isolated and trained, resulting in insufficient training of the forearms, and then when I was doing curls, I held the barbell bar at the place where the thumb met the palm, and the wrist was slightly bent towards the body when doing the movement, so that the forearm did the maximum contraction. In less than three months, my forearms have grown from centimeters to centimeters and I feel like my wrist strength has grown a lot.

PS: Sometimes a slight change in the action can bring a lot of gains.

Do some anaerobic exercise, add a lot of protein, and supplement nutrition.

How to develop strong arms?

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. One arm on 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 the arms will be thickened. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）