How to exercise the muscles in your arms

How can a man with a strong body miss out on arm muscle training? In addition to chest muscles and abdominal muscles, arm muscle training is almost an essential part of exercise for friends who like sports and fitness. Strong and well-developed biceps and triceps can make you the focus of everyone when you wear short sleeves in the summer, and you will be so handsome that you have no friends! So how do you exercise your arm muscles? Let’s take a look together.

Do 3 sets of push-ups in the morning, 20 in each set. (Generally, do some warm-up exercises before doing it, stretch your arms, press your legs, and twist your waist to prevent sports injuries)

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 great for working the biceps femoris and forearm flexors and extensors.

After get off work, you can repeat the second step, or change to seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

To prevent local muscle fatigue, other muscle groups will not be exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

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

Note: The above dumbbell exercises can be done alternately every day. Don't just do one kind. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring.

Through the introduction of the above content, I believe that friends have a more comprehensive understanding of how to exercise their arm muscles. The movements introduced above are very simple and you can do them at home as a daily exercise without going to the gym. Although the movements are simple, the effect of exercising arm muscles is very significant! Try it now!