How to train arm muscles

It is not difficult to find that many athletes or people engaged in physical labor have well-developed arm muscles. So how can we train arm muscles? In fact, it is very simple. As long as you persist in exercising for a long time, you can achieve good results. However, when choosing a sport method, you still need to pay attention to the correctness, and make reasonable plans and arrangements based on your own time, and stick to it for a long time.

1. Do 3 sets of push-ups in the morning, 20 in each set. Generally, before doing it, do some warm-up exercises, stretch your arms, stretch your legs, and twist your waist to prevent sports injuries.

2. If you get up early, you don’t have to rush. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors. Or try seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

3. To prevent local muscle fatigue while other muscle groups are not exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

4. On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set. If you persist for a long time, your upper limb muscles will grow faster.

5. Arm trainers are good things. You can use them a lot to train many parts of your body, mainly the chest and arms. But you have to pay attention to safety. There is no other reason.

6. Push-ups: Push-ups are suitable for friends who have a certain strength foundation. Each time you do it, keep your body as straight as possible, especially the legs and waist cannot be bent. Do at least one set a day, 20-50 in each set. It is a good way to exercise arm muscles and strength.

Note: The above dumbbell exercises can be done alternately every day, and don't just do one kind. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring.

The above article gives a clear introduction on how to train arm muscles, and I believe everyone has a clear idea of ​​it. There are indeed many ways to exercise muscles, but the exercise methods required for different parts are also different. In order to have a better figure, you need to constantly replenish your nutrition, and it is important to eat more high-calorie foods.