How do you train your arm strength?! Please, 3Q

It depends on the relationship between your body and physical strength, exercising arm strength is a step-by-step process, the best exercise effect from five o'clock to seven o'clock in the evening, but the premise is to keep up with nutrition, first move a squat to do ten, and then jump a few times, in fact, do push-ups to exercise arm strength, mainly exercise the biceps, you can also exercise the chest muscles, latissimus dorsi, shoulder muscles can get a good exercise, do two sets a day and then gradually increase, two or three months later there will be obvious feelings.

Dumbbell double-arm raises, dumbbell one-arm curls, seated dumbbell alternate curls, single-arm dumbbell neck and back arm curls are all exercises for arm strength. Keep exercising, and your arm strength will improve. 【Chinese Sports Maniac Team】For you this problem, please do not copy !! Thank you!!!

1. Support your whole body with your hands and feet, keep your body and arms straight, then start to bend your arms until your elbows are parallel to your body, then straighten them and do 20 strokes.

2. Lie on the mat, raise your hands and legs, straighten and try your best to lift up, hold for 2-5 seconds, do three sets of 12 each.

3. Use your left elbow and left foot to support your whole body diagonally, keep your body straight, stretch your right hand upward, look up, hold this action for 30 seconds, and then change sides, a total of three sets.

4. Lie on the mat, hold the dumbbells with both hands, bend your legs, slowly lift the dumbbells up, but keep your elbows slightly bent, and then slowly lower them to near your head, repeat this action 20 times.

5. Open your feet, bend your knees, bend your body forward, hold the dumbbells with both hands, slowly lift the dumbbells to your chest, and then slowly put them down, pay attention to keep your back still, repeat this action 10-12 times.

At present, the best method, is the training method of the world's wrist wrestlers, a good way to improve your arm muscles and strength, the best method at present, pull-up super group, if your strength is relatively poor, you only need to suspend at the beginning, mainly exhausted, the first 10 days of breakthrough training, 8 groups of suspension every day The first set is exhaustion, rest for 1 minute, and the last 7 groups gradually reduce the rest time is also exhaustion, after 10 days you can do 4 to 6 pull-ups After you will overload training, Do 6 sets of pull-ups every day, 3 sets of front and back of the neck, and the standard is to extend the arms until the chin exceeds the bar. Each set of exhaustion, 1 month you can achieve 15 of the most standard pull-ups without relying on inertia to rely on arm and upper body strength You are qualified, at this time your strength should not be underestimated. Scientific diet matching, each meal needs meat, eggs, milk, fruits, vegetables and other three major foods.

Hope it helps.

Generally speaking, doing push-ups, lifting dumbbells, etc. can exercise arm strength, and the key is to stick to it.

The arms are divided into upper arms and forearms.

The upper arm mainly has biceps and triceps.

Training movements of the bicep: dumbbell curls, barbell curls. When exercising, you should exercise with a large weight of the three heads of the humerus: dumbbell arm flexion and extension, high pulldown.

The main movements of the forearm muscles: seated wrist flexion and extension.

Lift dumbbells often and carry things often.

If 15 days cannot significantly improve arm strength, the improvement of strength also requires a cyclical and gradual process.

Arm strength is mainly about building the biceps and triceps.

Push-up series: incline push-ups, normal push-ups, narrow push-ups, lever push-ups, one-handed push-ups.

Pull-up system: pull-ups, narrow pull-ups, heavy pull-ups, one-handed pull-ups.

Workouts to work triceps: push-up series.

Exercises for biceps: pull-up series.

Number of exercises: 4 sets of each movement, about 8 to 12 in each set, with a 1-minute rest between each set.

Action difficulty escalation principle:

Do regular push-ups if you can do more than 15 inclined push-ups, and lever push-ups if you can do 15 push-ups until you can do one-handed push-ups. The principle of escalation of pull-ups is the same as that of push-ups.

There is no quick success in what you do in this world, mainly by the usual accumulation, just like the exam, it is useless to temporarily cram, if you really want to only receive 2 results, 1 arm strength is thicker and stronger than the original, 2 is your arm strain!

Go to the gym and do some exercises with heavy weights.

Lifting small dumbbells, and going to a health club, where there are special equipment for arm strength, if the conditions are limited...You can lift something heavy at home and exercise every day.

The muscles that come out are very small, but the length of the muscles does not mean that the strength is not long, push-ups, sit-ups, arm strength, 5 sets, 1 group, 30 pieces, don't do it every other day, do it every other day, and the effect is very good.