How to build muscle in your arms

The muscles on a man's arms can show his masculine charm. Not only that, exercising the muscles on his arms is also beneficial to his health. Beautiful muscle lines can not only be appreciated by women, but will also be envied by many male friends. Many friends cannot get relevant sports guidance in regular gyms due to work, financial and other reasons, so today we will introduce to you how to exercise your arm muscles.

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. When stretching, don't push them all the way down, so that the biceps are always under force. 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 from extension to bending is a total of 180 degrees, you can do it in three steps. In the first step, do 7 reps at 90 degrees downwards, in the second step, do 7 reps at 90 degrees upwards, and in the third step, 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 push.

Specific exercises include push-ups, bench press, arm flexion and extension on parallel bars, and single-arm dumbbell arm flexion 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.

After reading the methods introduced in the article, I believe that male friends can exercise their arm muscles at home or in any place where it is convenient to exercise. We need to remind everyone that if you want to quickly achieve the effect of muscle training, you should not repeat the exercise every day, otherwise the muscles may not be able to withstand the pressure of exercise and may suffer muscle strain.