How to exercise arm muscles at home

Fitness is something that many friends do in their daily lives. For women, it can help them maintain a perfect figure, and for men, it can help them build strong muscles, especially arm muscle training. There are many methods, but the most effective and convenient method is to exercise at home. Many friends don’t know what method to use? So what are some ways to exercise your arm muscles at home? Let’s take a look at it below.

1. Do 3 sets of push-ups in the morning, 20 in each set. (It is recommended that you do some warm-up exercises before doing it, such as stretching your arms, pressing your legs, and twisting your waist to avoid sports injuries)

2. If you get up early, you won’t be in a hurry to go to work. 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 very helpful for exercising the biceps femoris as well as the forearm flexors and extensors.

3. (You can repeat step 2 after get off work) or change to seated dumbbell alternating curls. Just sit on a small stool and repeat step 2.

4. To avoid local muscle fatigue while other muscle groups are not exercised. The next day, you might as well do a set of dumbbell exercises after doing push-ups. Stand up, hold the dumbbells in your hands, let your body hang down naturally and relax, and then shrug your shoulders. Perform two sets of 20 reps each. The key is to exercise the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

5. On the third day, change to standing double-arm dumbbell lateral raise. 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.

Through the above introduction, we know what are the methods of exercising arm muscles at home. For the above exercise methods, we should pay attention to alternating various methods when exercising in daily life, which can not only prevent the boredom of exercise, but also have a regulating effect. In addition, we should pay attention to the correct posture when exercising and avoid spraining muscles.