How can I improve my arm strength I m 14 years old and my hands are not strong at all How can I have

Of course, if you run by hand, it may be useful

Personally, I think pull-ups are first.

1. Push-ups.

Second, I just practiced like this, it will be very powerful, and the biceps brachii triceps can be trained, if you want to do push-ups, you must ensure a certain number, you can't just get tired and don't do it, you can't hold on and then stop, I can do about 50 at a time when I just started, and after a long time, I want to increase the amount, when you can add to 80-100, start to use your fists, that is, both hands hammer the ground, and then change your fingers, three is good, don't practice one-finger Zen

Then it's a one-handed change, this is more difficult, in addition to the arm also exercise shoulder strength, the last thing to remember, you must be slow when you do it, the slower the more you exercise the strength, control it in 3 seconds two or 2 seconds one, and then straighten the waist and back, keep a line!!

Two or three months like this will have a very obvious effect!

At the beginning, don't do too much, 100 without quality is not as good as 50 with quality, and if you do too much, it will consume pure physical strength and you can't exercise muscles.

1. Buy a dumbbell every day according to your actual situation, and insist on doing it left and right. More than 10 times a day.

2 Push-ups Try to do.

Morning jogging is useless.

Good morning jog Good air in the morning Persistence is a kind of perseverance exercise When running, you can add basketball steps appropriately, and you must have an imaginary enemy in your mind, but pay attention to safety, Dumbbells are a good thing Change hands to play, practice arm strength and wrist strength Picking dumbbells with your feet is also an exercise for leg muscles, in the case of limited equipment, explore as many uses of a single equipment as possible Come on!

Doing push-ups, this improvement is very fast, I couldn't do any of them at the beginning, now I'm not a problem with 200 a day.

1) Bench press. Work your pectoral muscles, but also work your arms all. Most people think it's mainly arm strength, hehe.

2) Pull-ups. Work the latissimus dorsi and arms, mainly the brachii and lower arms.

3) Parallel bars arm flexion and extension. Exercise the arms, pectoral muscles.

4) Pressure arm flexion and extension. It is to hold the dumbbell and bend the arm and exercise the humerus.

5) Push-ups.

You can choose 2 or 3 exercises from the conditions.

If you can go to the gym to practice, there is a coach next to you to know the best things, and you can assist some nutritional products If the conditions do not allow, set a time every day to do pull-ups, push-ups, do 3 days in a row, rest for 1 day, and exercise for 40 minutes to 60 minutes each time, and you can see the effect if you stick to it for a while

You can do more weightlifting exercises, which will not only strengthen your arms, but also strengthen your physical strength.

Ways to practice hand strength:

1. Lifting heavy objects.

You can usually do more exercises to lift things, which seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Finger push-ups.

Do push-ups with ten fingers on the ground. This is the first step in building grip and wrist strength. The longer you stick to this link, the better the results.

3. Hold your body with both hands.

Hold a bar perpendicular to the ground with both hands and lift your body parallel to the ground. At first sound, it sounds incredible, in fact, it is not difficult, when you can do 100 finger pushups in one breath, you will have the ability to do two-handed side grip lifts, the longer the exercise intensity, this method is to exercise the explosive power of the wrist.

1 Exercise your arms2 Exercise your wrists3 Exercise your fingers.

<>1. The easiest way to exercise arm strength is to increase strength through dumbbells, weight-bearing training of other heavy objects, and instantaneous contraction training of muscle slashing cavity. Muscle types can be divided into strength type and endurance type, with good endurance not necessarily good, and good endurance not necessarily strength. The arm strength is divided into finger grip force, forearm control wrist force, upper arm drive forearm force, and shoulder joint strength, all of which belong to the arm force range, and the strength of the chest muscles can also assist the arm to exert force.

2. You can exercise the grip strength of your fingers through a grip device, and you can control the strength of your wrist with dumbbells exercising your forearm. By moving your wrist to all angles, you can gradually increase the training intensity, muscle contraction speed, and weight of the weight you are carrying while bearing weights, which can improve both endurance and strength. Through the flexion and extension of the elbow joint, the strength and endurance of the biceps and triceps brachii of the upper arm are exercised.

By lifting the shoulders to the arms forward, sideways, uplifting, and pulling, the muscles of the shoulder joint are exercised, and the chest muscles are exercised, which can significantly increase the strength of the arms.