What are the most effective ways to build arm strength?

In life, many friends want to exercise their arm strength, but they don’t know what good methods can achieve good results. Today I will introduce to you in detail some simple, easy and effective methods to exercise your arms. Come and learn about them!

The arm is mainly composed of four parts: the forearm and the biceps, triceps and deltoids.

Biceps pull,

1. You can just use your upper arms to do dumbbell curls and extensions. Don't stretch them all the way down, keep the biceps under stress. Also, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell upper arm curls and extensions, because the total from extension to bending is 180 degrees, you can do it in three steps. The first step is to do 7 reps at 90 degrees below, the second step is to do 7 reps at 90 degrees above, and the third step is to do 7 reps at 180 degrees. You can decide the number according to the weight of your dumbbells.

2. Do pull-ups on a single shoulder.

The triceps are the main muscle

1. Push-ups;

2. Bench press,

3. Do dips on the parallel bars;

4. Single-arm dumbbell arm curl and extension behind the neck. You can train your forearms when doing the above exercises, and increase your grip strength when holding the dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front bundle can be trained by doing push-ups and bench presses; for the middle bundle, hold the dumbbells with both hands, hang them on both sides of the legs, and then lift them 90 degrees, repeatedly; for the rear bundle, hold the dumbbell with one hand, bend the body forward 90 degrees, raise the arms backward and upward, and repeat. Push yourself to the limit in each group. Remember not to do it every day, you can do it every other day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you are resting after anaerobic exercise. Only by exercising scientifically can you have perfect muscles and enhance your arm strength.

Through the above introduction, everyone should now be very clear that exercising arm strength also involves many steps and specific muscle training. If you master these methods and persist in applying them in your life, your arm strength will definitely be doubled.