How to train arm muscles

People with muscular bodies always give people a feeling of being very strong and sturdy. So how do you train arm muscles? Muscles can be trained in every part of the body. In fact, it is not very difficult to train arm muscles, and there are many ways to do it. The key is to persist for a long time. Only by developing a good habit of exercising on time every day can you stick to your exercise plan.

1. Do 3 sets of push-ups in the morning, 20 in each set. (I usually do some warm-up exercises before doing it, such as stretching my arms, stretching my legs, and twisting my waist to prevent sports injuries).

2. 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.

3. (You can repeat the second step after get off work) or change to seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

4. To prevent local muscle fatigue while other muscle groups are not 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.

5. 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. Friends who want to exercise their biceps can try dumbbells. By pulling the dumbbells with their arms, they can strengthen local muscle training. Do at least 50 times each time to effectively strengthen the shape of the muscles.

6. The above dumbbell exercises can be done alternately every day. Don't do one fixed exercise. 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.

I believe everyone is clear about how to train arm muscles. There are indeed many ways to exercise muscles, but the exercise methods should be different depending on the muscles that need to be exercised. When exercising your arm muscles, you must pay attention to gradually increasing the amount of exercise. If you exercise for too long at one time or use too much force, it can be very dangerous.