How to exercise arm strength at home How to exercise arm strength at home on your own

Push-ups, push-ups are very good exercises, there are no field restrictions, so plan how many push-ups you do every day, it is a good fitness exercise.

If the five fingers are separated, the fingers of the two hands are together, and the two hands are pressed to the middle, you can exercise your finger strength, and you can exercise your finger strength without using any equipment.

You can buy several dumbbells of different weights at home and start lifting them from light to heavy to build your arm strength. However, the posture must be standard when going to dumbbells, otherwise it will hurt the knees.

Buy some gym equipment, you can choose some practical ones, dumbbells, arm strength bars, etc. Make your own fitness plan and set the amount of exercise according to your personal situation. In your spare time every day, you can fix the exercise for two hours, and some friends feel that this kind of exercise feels very boring, so you can exercise in the living room, you can watch TV over and over again, and it is also a good way to do it without delaying the exercise.

Dumbbells, buy a pair of dumbbells that suit you, stick to them every day, I believe it will also be a good choice, dumbbells can also practice punching speed, which is good for martial arts enthusiasts.

Usually we can change the bottled water at home, so that we can exercise our arm strength. If a large bucket of water is too heavy for you, you can also opt for some small bottled water.

I think the most commonly used equipment for all of us is the arm strength bar, this equipment is indeed a good exercise equipment, with the arm strength stick we do not need to break in front of the chest as usual, we can also break it behind the body, you can also grab one end of the arm strength bar with one hand and put it in a vertical state on the chest, and then use the other hand to grab the other end and break it in the vertical direction, to exercise the muscles of one of your arms.

Many friends have no free time to go to the gym for fitness exercise after work due to their busy work and life, so some friends will want to exercise at home, which can not only save a fee for a fitness card, but also save a lot of time. So let me introduce a few ways to exercise your arm strength at home.

Method 1:

Use the wall to do push-ups. Because it is difficult for most novices to do more than five push-ups on the ground, it is better for novices to start with wall push-ups if they are exercising. First, the person stands half a meter away from the wall, then leans forward and presses his hands against the wall to perform push-ups.

After reaching a certain effect, you can practice with one arm.

Method 2:

We can also do pull-ups to exercise arm strength. If push-ups are about using a part of a person's body weight to exercise a hole, pull-ups are about using a person's entire body weight to exercise arm strength. When we are at home, we can use the door frame, and when we go out, we can use the horizontal bar in the park.

Method 3:

Or work your forearms by making a fist. First, slowly clench your fists, and then slowly push your palms to make your forearm muscles actively expand and contract, so as to achieve the purpose of exercise.

Method 4:

We can also do the exercise with tool dumbbells. You can hold dumbbells in your hands so that your arms hang down naturally, and then slowly lift and lower them, repeating the process.

1. The sedan chair can do push-ups, at least 20 at a time, and then add it up after getting used to it. How to feel that the effect is not good, Slag Qi can put some books in the schoolbag and do push-ups with the schoolbag on his back, so that the effect will become obvious.

2. You can buy a few dumbbells, use dumbbells to train your arm strength, and practice various movements with dumbbells in your hands, so the effect is more obvious. If you don't have dumbbells, you can fill a water bottle with water to train your arm strength.

3. You can take books to practice your strength, you can move books around, or you can pick them up and put them down.

4. You can insist on doing pull-ups every day in parks or some public activity areas.

The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids. Hold the dumbbells with one hand (tighter), sit, bend over, and put the arm holding the dumbbells on the inner thigh to do arm curl and stretch, repeatedly, you can effectively train the forearm muscles. Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells.

2. Do pull-ups on the single carry. The triceps is the main push, 1. Push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension at the back of the neck. The deltoid muscle is divided into three bundles: anterior, middle, and posterior.

You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles, and arm strength will be enhanced. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Push-ups: Arms shoulder-width apart or slightly wider than shoulder-width apart.

Takeaway: Hold your arms straight on the ground, fingers forward, and your arms shoulder-width apart or slightly wider than shoulder-width apart. Keep your legs together and straight, your toes on the ground.

The body is vertical, in a straight line from head to toe. The hips and waist can neither arch nor collapse. Then bend your arms, lower your body to parallel to the ground, then straighten your arms, support your body, tense your pectoralis major muscles, stop for a while, and then bend your arms and do it again.

Inhale as you prop up and exhale as you descend.

The straight arm support should start with the vertical line of the shoulder in front of the palm support surface, so that the pectoralis major muscle can be fully exercised. When the body is descending, no other part of the body should touch the ground except for the hands and toes. When the body is lowered and propped up, the movement should be smooth, and the movement should always be in a straight line from head to toe.

Slumping is only allowed during the last or second push-ups (i.e., in case of exhaustion), and the upper arms should be close to the side of the body during push-ups.

To improve the effectiveness of the exercise, you can put weight on your shoulders or increase the difficulty by raising the position of your feet, such as resting on a stool or step. The distance between the two hands on the ground can be wide or narrow. Beginners with less physical strength can be lifted up when their body is halfway down, or they can reduce the difficulty by raising the position of their hands (hand props or steps).

In addition to exercising the pectoralis major muscle, push-ups can also exercise the serratus anterior, deltoid anterior, triceps brachii and forearm muscles, as well as the rectus abdominis, internal oblique muscle, external oblique muscle, iliopsoas muscle, quadriceps and triceps calf.