Is it better to exercise the lower arm or exercise the big arm, you can only choose one, and you hav

The muscles of the arm are mainly macro biceps and macro triceps, which should be exercised at the same time, and the following is the combination of exercises I suggest: 1. Standing barbell curl The grip distance of the biceps brachii is different for exercising with both hands, and the effect is also different. Such as:

Narrow grip distance, focusing on the long head of the biceps; middle grip distance, exercise the whole biceps; Wide-distance exercise with a bicep and a short head. The feet are naturally opened, the palms of the two hands are held forward, the distance between the two hands is generally the middle grip distance, and the bell is lowered in front of the legs, so that the upper arms are close to the side of the body. The biceps brachii contract, hold the bell and bend until the biceps brachii is in the "peak contraction" position, and stop for a while.

2. Dumbbell curls have two-handed "alternating" and "one-handed" movements, as well as "standing" and "sitting" movements. It is common to train the hands separately in isolation, so that the biceps brachii are alternately isolated in a state of "peak contraction".

3. The lateral curl mainly exercises the brachialis muscles of the upper arm and the extensor finger muscles of the forearm. There are one-handed dumbbell side curls, alternating dumbbell curls, dumbbell bevel side curls, and rope bundle side curls. Hold the dumbbell or rope tensioner with the palms of both hands facing each other, and you can use different grips or switch different angles to train.

4. Prone curl with dumbbells hanging between your legs, and the triceps brachii of your upper arm leaning on the inner thighs. The other is to hang the whole arm between the legs, which allows the biceps brachii to contract in isolation and concentration. When the bell is bent until the biceps brachii is in "peak contraction", the elbow and upper arm should be moved slightly forward.

5. Arm curl to support the triceps brachii and elbow on the cushion at different angles. It mainly exercises the lines and spikes of the biceps. Diagonal curl, with the triceps brachii and elbow of the upper arm resting on a diagonal brace mat at an angle of 30 to 45 degrees to the ground; The straight bend is the alignment of the bracket perpendicular to the ground.

The forearm is more practical in life, and the forearm is used to carry things. The big arm is used when lifting heavy objects, and practicing the big arm can give people a stronger feeling. It's up to the landlord's personal choice.

Exercising the big arm bag, because it is difficult to practice the grip strength in the small arm shaping, this is relatively easy.

The big arms are good, the big arms are good-looking, and the shirts are better looking.

Exercise well together, so that it is not ugly, and there are muscles to protect people and strengthen the body.

Big arms, good looking, broad shoulders.

You see that toned man's forearm is thicker than his big arm! At the same time as the lower arm is being trained, the big arm is also being exercised. Then the effect of the big arm is obvious, attractive enough!

Exercising together, exercising both large and small arms have muscles, which gives people a sense of security!!

It may be that you are accustomed to your left hand, for a long time your left arm is more developed than the arm, exercise, the left arm is relatively a little more force, after a long time to produce this effect.

I'm just like you, as long as the right arm exercises a little more than the left arm, you can be symmetrical!

It may be because the left and right hands are used differently at different times, resulting in different sensitivity of both hands to training. Try increasing the amount of training on your left hand while maintaining only your right hand.

Arm muscle building methods.

1. Barbell standing curl.

Action description. Stand upright, hands shoulder-width apart, hold the barbell behind your back, and place it in front of your thighs. Bend your arms to lift the barbell to your chest, so that the biceps are fully contracted, pause for a moment, and then slowly lower them.

Precautions. Do not buckle your wrists when lifting the barbell, and keep your upper arms close to your side, perpendicular to the ground. Don't shrug your shoulders or lean back with your body when you lift up.

2. Dumbbell curls.

Action description. Hold a dumbbell in each hand and place it at your side, bend your arms to lift the dumbbells, bring your forearms and upper arms as close together as possible, pause for a while and slowly lower the dumbbells until your arms are fully extended.

Precautions. Keep your upper body upright and don't use your waist strength to complete your movements; The dumbbell is lowered and do not swing backwards.

Exercise the forearm Grab a light dumbbell with the palm down, bend the wrist downward, destroy the orange field and then lift it, bend it again, don't move the arm, you can put the arm on the thigh to do it.

To do the simple Wu orange easy way, find a small fiber shouting stick, take the rope to bolt a brick, the other end of the rope is tied to the middle of the stick, hold the two ends of the stick with both hands, let the brick hang in the air, and then slowly roll up the rope with the strength of the wrist, and then slowly put down the brick after rolling it up, the point is to control not fast must be slow.

Wrist curl Hold the barbell with both hands behind your back and sit down in a squat. Place your forearms on your thighs and extend your wrists forward in front of your knees, holding the bar with both hands. The reverse grip mainly exercises the inner muscles of the forearm.

Grip the lateral muscles of the forearm. You can also do it by leaning your upper arms against a flat or inclined board, or by taking turns with dumbbells. Forearm flat on the thigh, bend the wrist upwards and inwards (contract the flexor digitorum muscles) as far as you can, until you can no longer flex and then stand still for a second.

Relax your forearm muscles and bring your wrist back forward.

1: Do push-ups, do you feel that your wrists will feel very weak when doing push-ups? That is to say that the workout has been reached.

2: Use dumbbells, the method is to use your wrists to keep going up and down, left and right to dumbbells.

I think that should help you.

Wringing hands with others, or squeezing your right hand with your left hand, and then rotating your right hand vigorously...That's it.、It's convenient and clear as jujube effective....And then there's the forearm hitting the pillar....But no, the rubber ruler is going to be broken and demolished....It's okay to loosen and clench your fists tightly....

Single parallel bars, push-ups, if you don't need equipment to train the big arms and small arms, that's it, if I do it, it's a group of horizontal bars and a group of parallel bars, generally 4 groups, a group of 12, and then get used to it and slowly do a little more, but the action must be standard. It is recommended to use equipment, don't be afraid that you will be too strong, it will be difficult.

The simple method of training the forearm 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 lower 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, you should not take more than 1 minute between sets, 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.

Wringing hands with others, or squeezing your right hand with your left hand, and then rotating your right hand vigorously...That's it, it's convenient and effective....And then there's the forearm hitting the pillar....But don't break the bones...It's okay to loosen and clench your fists tightly....

You're talking about the triceps, commonly known as the butterfly wing part.

You can use dumbbells to work the muscles in this area to tighten them.

Triceps. 1.Rear neck arm flexion and extension: mainly train the triceps.

2.Bent over arm flexion and extension: mainly exercise the upper triceps muscle.

Movement: Lean over, open your feet back and forth into a lunge, support your front leg knee with one hand to stabilize your body, hold dumbbells in the other hand, and keep your upper arms close to your side. The triceps muscles stretch their arms backward and upward until their forearms are parallel to the ground, so that the triceps muscles contract to the limit, stop for a while, and then slowly reduce.

Pull-ups and parallel bars are very effective, and the best is to support parallel bars.

At the lower end, it is the triceps, the triceps can try push-ups, 3 sets a day, the number is less at first, and then slowly add it, and it will have an effect after half a month.

Practicing dumbbells and exercising consistently is effective.