Exercising Arms Practical The Best Way to Exercise Your Arms How to Exercise Your Arms

The number of times is more, the weight can be slightly smaller, and it is enough to do more than 10 exhaustions 1 dumbbell side raise, front flat raise, bent side raise, you can practice deltoid muscles. 2. Tighten your arms and lift dumbbells to train your biceps. For triceps, stand and bend over with your arms stretched out and pulled back, over your back.

1. Lifting dumbbells, the easiest and most effective way to exercise arm muscles is to lift dumbbells. Prepare two kinds of dumbbells of different weights, the heavier dumbbells are used to train the arm strength in a targeted manner, such as a group of 20 horizontal or horizontal side lifts, and practice five or six sets a day; Lighter weight dumbbells are mainly used to do some warm-up exercises or stretching exercises with the core.

2. Pull-ups, exercising arm strength, pull-ups are also a good method. Do 10-20 each time as a group, do three to four sets a day, and adjust it according to your own affordability, but pay attention to the fact that the hands should be hung vertically on the horizontal bar, and the chin should be over the horizontal bar when doing exercise.

3. Push-ups, push-ups are already very familiar to everyone, and it is also very good to use them to exercise the muscles of the arms. This doesn't require any props, and you can do it when you have time at home, but be careful, if the floor is too hard, it is easy to hurt your hands, so try not to do it on a rough cement floor, or on grass or wooden boards.

4. Lie on the downward inclined dumbbell chair with your hips higher than your head. With palms facing each other, hold a pair of dumbbells and stretch your arms forward. Keeping your elbows pointing towards the ceiling, slowly bend your arms to move the dumbbells to your shoulders and return to your initial position.

This week, you'll only need to add a new set of moves to each round, but this one will strengthen your triceps and biceps muscles while also strengthening your forearms. From the first week onwards, all weight training sessions are kept at 10 12 per set, with heavier vests for pull-ups and parallel bar arm bends, and each group tries to do 6 8 reps; Diamond push-ups do 15 to 20 per set.

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.

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.

3.The bow is raised sideways

Efficacy: Suggests shoulder muscle strength, plump deltoid muscles, posterior bundle and upper back muscles (trapezius, teres major, infraspinatus, etc.).

Equipment: dumbbells, pullers, and weights.

Essentials of the movement: Feet slightly wider than shoulders, bend the body to the upper body parallel to the ground, keep the back straight, the head slightly picked up, the legs naturally straight, and the weight of the body falls on the vertical line of the heel. With your fists facing each other, your fists facing forward, holding dumbbells down in front of your legs.

Inhale and hold the bell to the sides, stopping for 3-4 seconds at shoulder level (elbows slightly bent as the bell is raised). Then exhale and slowly lower to a lowering position with your arms down. Repeat the exercise.

With the above introduction, you can also understand how to exercise arm muscles, which is also a long-term project that requires a long term'Exercise, so although the method is important when we usually exercise, it is even more important to persist, and it will have obvious effects after long-term persistence, and we should eat more protein foods in our diet.

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.

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.