How to quickly build arm muscles

The arm muscles are the most important muscle group when we do daily exercise. After exercise, we will look stronger and it is also of great help to the body shape. It is also a relatively difficult part to practice during training. Therefore, we must pay attention to the method during daily training. So how to quickly exercise the arm muscles? Let’s take a look at it below.

If you want to train your arms alone, it's best to have a pair (or one) of adjustable dumbbells:

(a) Dumbbell elbow curl, biceps;

(ii) Dumbbell flexion and extension, triceps;

(iii) Dumbbell wrist curl, forearm muscles.

Key points:

Do each exercise once every two days, four sets each time, 7 to 10 reps per side per set. If you can do 10 reps per set, increase the weight. When exerting force, you should do it quickly and coordinate with inhaling; when returning to the original state, you should do it slowly and coordinate with exhaling.

If you don't have adjustable dumbbells, push-ups or parallel bar arm support can train the pectoralis major and triceps; single bar pull-ups can train the latissimus dorsi and biceps. The number of reps, sets, sets, and weights are the same as above.

【Without any equipment】

Push-ups: Exercise the pectoralis major and triceps;

Self-resistance imitates dumbbell elbow curl: one arm applies resistance, and the other arm overcomes the resistance and bends up to exercise the triceps;

Self-resistance imitates dumbbell arm extension: one arm applies resistance, and the other arm overcomes the resistance and lifts up to exercise the biceps.

The number of reps, sets and sets are the same as above.

Through the above introduction, we know how to quickly exercise arm muscles. This is also what many friends want to know. When training through the above methods, as long as we master the key points of the movements correctly, after a period of training, we will find that our arm muscles will become stronger and stronger, which is also a manifestation of masculine charm.