What is the best way to exercise arm muscles?

Many men want to have perfect arm muscles, but they don't know how to exercise. If you want to master it, exercise is indispensable, because everything requires a process of adaptation, it cannot be accomplished all at once, and you need endurance. It’s okay to train the muscles in your arms, but you must not give up and always remind yourself of your original intention. This is the only way to keep your mind in this habit and of course it will not change easily. We have all become accustomed to the indulgent self. Now that we want to change, we must concentrate. The editor will share with you how to exercise arm muscles.

Side push-up

1. Lie on your side, use your left elbow and left foot to support your whole body diagonally, and keep your body straight

2. Stretch your right hand upwards, look up, and maintain even breathing.

Finger push-ups

1. Lie prone, support yourself with your five fingers, three fingers and thumb, and spread your legs slightly.

2. Keep your body in a straight line, bend your arms, press your body down, and be careful not to collapse your waist. Stay at the lowest point for 1 second, then return to the starting position.

Arm curl

1. Hold the dumbbells tightly with both hands, let them hang naturally and tighten your abdomen.

2. Contract your biceps and bend your forearm upward to the highest possible point. Fully contract your biceps for one second, then slowly relax your elbow joint.

3. Inhale when you bend your forearms and exhale when you lower them.

4. When doing this exercise, you can do it alternately with your left and right arms, or you can do it with both arms at the same time.

Supine Bend Arm Extension

1. Lie flat on a bench, hold the barbell with your hands in an overhand or forward position, lift it up, and when your arms are perpendicular to the ground, bend your elbows and let your forearms hang down.

2. Keep your upper arms still, contract your triceps, and stretch your forearms upward until your arms are fully extended. Stay still for one second, completely contract your triceps, then bend your elbows and let your forearms slowly lower to the starting position in a controlled manner, fully stretching your triceps. When extending and lowering your forearms, your upper arms should remain in place without swinging.

3. Inhale when you extend your forearms, and exhale when you lower them.

Pull-ups

1. Hold the horizontal bar with a wide grip (palms facing forward), slightly wider than your shoulders, with your feet off the ground and your arms hanging naturally and straight.

2. Use the strength of your arms and the contraction of your latissimus dorsi to pull your body up. When your chin exceeds the horizontal bar, pause and stay still for one second. Then, the body falls back and rises again, and the cycle repeats.

If your forearms are below normal, you must do specific forearm exercises as a foundation training. This means that at the end of the training session, you should do 2-3 or more sets of forearm exercises. When doing these exercises, do them with the same effort and seriousness as you would any other muscle group. It is generally believed that the forearms are a difficult part to train and that a multi-repetition incremental training method must be used. The mistake many bodybuilders make is using the same load every time they perform the forearm exercise. The load should be continuously increased so that the forearms can be developed. In the forearm training method, how to arrange the rhythm of the training class is a more important issue. Forearm exercises should be performed slowly and rhythmically, and the rest time between sets should be minimized. When practicing, the forearms should be in a "pump effect", which can allow blood to flow into the forearms and facilitate blood flow in the forearm muscles. After a set of exercises, rest for a few seconds, shake your arms to relax your muscles, and then proceed to the next set of exercises. When practicing, if you can concentrate the load on your forearms, the result will be that your forearms will grow rapidly. As long as you stick with it, the size of your forearms and hips may increase beyond your expectations. It is not easy to train the forearm circumference in groups, and a large load is needed to provide sufficient stimulation.

This is the exercise method for arm muscles. Have you tried it? How does it feel? Take a little time every day to complete this exercise. It will not waste too much energy and can also help you improve your sleep quality at night. I hope you can persist in practicing the arm muscles, and it will be beneficial to our strength training.