How do I make my arm circumference thicker? How to make your arms thicker

Dry goods teaching to quickly increase arm circumference, 1 rope action, make your triceps bigger and thicker.

At the beginning, you can keep both arms flat on the sides, and at the same time keep opening your hands to open as much as possible. When you insist on doing 200 at a time, you can start doing crouches, and pull-ups, and the amount of exercise depends on yourself. If there are conditions, the tensioner is also a good choice.

Before and after exercising, eat more eggs and milk, etc., I believe you will definitely get stronger! Hehe, but fitness is never a matter of one or two days, you must persevere! Don't be quick and tired!

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 towards you, hold the horizontal bar with the palms of both hands back to you, and alternately face the left and right hands towards yourself, and so on, and the left and right hands are evenly connected.

3. More activities and more work, life exercise. It is not difficult for us 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 to exercise the body, but can not be excessive, therefore, when living at home, you should not be lazy, but should share more housework.

You can do more exercises, like push-ups. Use dumbbells to do a sideways and upward raise. It's summer, and swimming is the best thing to do.

If you want to make your arms thicker, you have to play freestyle. And exercise consistently. But remember!

Rome was not created in a day. There should also be an appropriate amount of exercise. It is also important to eat a reasonable diet and eat more red meat, such as high-protein meats such as beef and lamb.

Consistent exercise combined with a sensible diet. Trust that your arms will soon get thicker.

Thickening, aerobic exercises. Lean, anaerobic exercises.

Push-ups, dumbbells, pull-ups, a set of 30, a total of three sets, with an interval of 2 minutes between each set, can be effective for a total of 30 days.

There are three main groups of muscles to make the arm thicker, the biceps, triceps, and the forearm muscles.

1. Biceps: In fact, there is only one action, but it can be completed with different instruments, such as barbells, dumbbells, etc. Stand with your feet shoulder-width apart, hold a barbell or dumbbell with your hands down, elbow joints still, and raise your forearms upward.

Each group can do 10-12 pieces, at least 4 sets. Each group is required to do their best, not to do a dozen or so still be easy. If you don't want your arms to be too thick, don't add too much weight.

When you are satisfied with yourself, it should no longer be aggravated. Proper strength is sufficient.

2. Triceps, one of the best ways to do arm curl hanging on parallel bars. Hold up your body with both hands, keep your forearms still, bend your arms down with your elbows as the axis, lower your body, and then support your body. Or use dumbbells, stand up, raise your arms above your head, and bend your elbows down to the bottom with your elbows as the axis, and then straighten them.

Or use a barbell, lie flat on your body, lift the barbell with your hands perpendicular to your body, bend your lower arm to the direction of your head with your elbow joint as the axis, stop when you touch your forehead, and then straighten your arm.

3. The lower arm, the lazy way is to exercise the biceps with exercise, when the dumbbell or barbell has been curled in place, use the wrist joint to pull a little inward, so that it is OK. Of course, you can do it alone, but it's rarely the case for non-professional bodybuilders.

Dumbbells and push-ups are the best method, and they are also the fastest and easiest way to strengthen the upper limbs, I hope you can try it·· Helpful to you!

Dumbbells are muscle-building. Let's make a cloth bag!