How to exercise arm muscles

There are many ways to exercise arm muscles, but we must choose the method that suits us best in order to achieve a better exercise goal, which can help us avoid detours and get the greatest rewards with the least effort. The premise is that we must understand some scientific exercise methods from multiple perspectives. Let us now learn about the related issues of how to exercise arm muscles.

1. I don't know your push-up level. If it's an average level, you can try 20 in a group, 4 to 5 groups, and rest for 1 to 2 minutes between groups. The key part of push-ups is the chest muscles. Use a distance slightly wider than the shoulders, slow down and fast up, which not only exercises resistance but also exercises the power. If your focus is on the arms, you can use a narrow distance and focus on training the triceps. Squeeze your elbows and body, which also focuses on training the arm muscles. For training the biceps, reverse grip pull-ups are recommended, 4 to 6 groups, 6 to 8 in each group, pay attention to the peak contraction (that is, pause for 1 to 2 seconds after pulling up). The effect is very obvious. These two movements can definitely make your arms look different in two months.

2.A. Key training areas: biceps brachii, pectoralis major, deltoid and teres major, etc.

B. Starting position: Lie on your back with your hands behind your back on a slightly higher stool, your feet on a lower stool, and the rest of your body suspended in the air.

C. Movement process: Exhale, relax your shoulders, slowly bend your elbows, and sink your body as much as possible (especially your hips). Pause for 2-3 seconds, then inhale, and use your arms to stretch your body back to the original state. Repeat.

D. Training points: When flexing and extending your arms, do it at a steady, medium speed, keep your body straight, and keep your elbows tucked inward. Raising your feet or adding weight can increase the difficulty of training and increase the load stimulation.

E: Do one set in the morning and evening, 50 in each set. If you can’t do it at the beginning, you can increase the number slowly!

How to exercise arm muscles requires us to pay great attention. Increasing arm strength can effectively improve our own striking ability. When we deal with emergencies, we can achieve a better counterattack effect, so as not to cause too much harm to our body and we can protect ourselves more effectively.