How to exercise the muscles in the arms, how to exercise the muscles in the arms

We usually exercise less, after less activity, we will find that there is more flesh on the arm, and there will be "swing meat" which means that the meat shakes when waving the arm, the arm is very thick and ugly to wear, especially the off-the-shoulder, the shoulders are particularly wide, and the arms look particularly ugly, but I don't know how to make the arms muscular, become thinner, let's understand how to exercise the muscles of the arms?

1.Stand with a flat position

Efficacy: Improve the strength of shoulder muscles, plump the middle bundle of deltoid muscles, increase the width of the shoulders and correct the slipping shoulders and narrow shoulders.

Equipment: dumbbells, tensioners, or weights.

Movement essentials: Feet shoulder-width apart, fists with both hands facing each other, dumbbells drooping to the sides. Inhale and lift to the sides until your arms are at shoulder level, stopping for 3-4 seconds (elbows and hands should be slightly bent when holding the bell).

Then exhale and slowly lower to your side. Repeat the exercise.

Tips: When holding the bell to lift or put down, the upper body should not swing back and forth with the help of inertial force to lift or suddenly fall freely, the action should be smooth and slow, especially when falling, the speed should be controlled, and the concession exercise should be fully carried out. At the same time, don't shrug your shoulders and focus your mind on your shoulders.

2.Flat in front of standing

Efficacy: Improves shoulder muscle strength, enriches deltoid muscle groups, anterior bundle and trapezius muscle groups.

Equipment: barbells, dumbbells, tensioners, or weights.

Essentials of movement: Hold the dumbbell with the back of both hands in front of the shoulder, hang down in front of the legs, and hold the bell at the same shoulder width apart between the two hands (when holding the dumbbell with both hands, you can use a narrow grip distance). Inhale, raise your straight arm in front of your body, and pause for 2-3 seconds until you are at shoulder level.

Then exhale, and then slowly lower the straight arm to restore. Repeat the exercise.

Tips: When holding the bell with a straight arm, do not bend the elbows, do not swing the upper body back and forth to borrow force, and control the reduction process with force. You can also alternate your arms. At the same time, don't shrug your shoulders and focus your mind on your shoulders.

If you want to grow muscles in your arms, you can now know how to exercise your arms'Muscles, no matter what exercise you do, or what method you use to exercise, muscles are not a day to grow, what is needed is long-term exercise, you need perseverance, persistence is the best way, if you give up halfway, then the exercise effect you want will never be achieved.

Exercise the muscles of your arms as follows:

1. Barbell narrow bench press.

Choose a lighter weight and do a set of 12 to 15 warm-ups. Make sure to prevent joint lock-up during training, such as when the arm is fully extended, when the load is applied to the joint, not the triceps. Keep your joints flexed so that your triceps get constant pressure, which will make training more effective.

2. Supine flexion bar arm flexion and extension.

Using a curved bar is a great way to relieve the pressure on your wrist and focus more on your triceps. It is important to make sure that your elbows are firm and your movements are slow. Remember to keep your elbows out, so that more load is added to the shoulder muscles.

3. Pull down the single-arm rope.

The focus of the exercise is to change a little bit, not exhaustion, and the purpose of this movement is to increase the blood return to the triceps muscles and increase the pumping sensation.

4. Standing dumbbell hammer curl.

Make sure your elbows are back, bend your arms slowly, try to contract your brachialis muscles, and even if you're using dumbbells, try to curl your arms until you're exhausted.

If you press your fingertips down hard, you will feel the flexor muscles on the underside of your forearm contract. These six muscles are attached near the elbow and have long tendons that connect to the parts of the hand.

Weight training is an important training element of bodybuilding, but bodybuilding is not about maximizing strength, the goal of weight training is to increase muscle mass and improve the line.

Then start with frog jumps, insist on jumping 50 times a day, and then do push-ups, start more than 10 times a day, and after two weeks, there will be obvious results

Take your time, start with five a day, add five a week, and that's about the same.

The easiest thing is running, which is also the basis of exercise (warm-up exercises).

If you don't have much space at home, you can practice skipping rope, jumping with both feet, jumping with one foot, jumping left and right with both feet, jumping forward and back. Of course, these are just the basics of the movement, from slow to fast... Practice slowly.

If you are concentrating on exercising to enhance your physique, then common basic exercises such as push-ups and sit-ups can be done repeatedly and interchangeably.

If you want to build muscles, you have to suffer a little and have to exercise with weights.

At school, you can play ball games regularly, which is very helpful for the coordination of the body, and the robe can increase endurance.

All in all, exercise is similar to eating, to be regular, not today and tomorrow, basic exercises to practice in groups, such as skipping rope, push-ups, etc. 20 at a time, at least three times, insist on doing it every day, strengthen some in a week, that is, usually do 20 to do three groups, strengthening is to do 50 unlimited groups at a time, until exhaustion in the stop to rest, so that it will be improved.

After each workout, remember to relax your body and muscles.

The three meals on the last day are more nutritious, and the more perfect it is. Good luck.

1. Start small and push ups. Do three to four sets of 20 each day, because you're a beginner, so don't work too hard, start with 15... The next day, pain in the abdomen and pectoral muscles begins, indicating that the muscles have started (immediate results in a month).

2.If you want to do a barbell, you'll have to do it at a gym-like facility. Or you take a bench and you do it (bench press), ask your classmates to help hold it, as a scaffold, otherwise you will give up quickly if you have no place or conditions!!

Don't be distracted by the outside world, exercise well, and you will definitely gain something.

It's best to start with push-ups and build the foundation first, which is how I practiced).

The simplest is push-ups, the difficult dumbbell lifting, four to six sets each time, more than twelve in each group, half a month nine has obvious results.