How to train arm strength?

Girls all want to have slender arms, which will make them look more sexy. In contrast, boys all want to have muscles in their arms and hope that their arms are strong enough, which will make them look stronger and have better athletic ability. Therefore, boys will use various methods to exercise their arm strength. The most common ones include using dumbbells, arm bars, and doing pull-ups.

How to train arm strength?

1. Three towel hangs: one arm x 60 seconds

Drape three thicker towels over the horizontal bar. The three towels should be stacked one on top of the other. Hold the end of the towel with one hand - or rather, it should not be called holding, but try to wrap it around - because the towel is folded, it is equivalent to holding six towels at this time, and the four fingers are unlikely to touch the thumb. Hold tight, hang, and hold for 60 seconds. Then repeat the above steps with the other hand.

2. Index finger body upwards: 10 times

Perform 10 standard pull-ups using only your two index fingers. You can hang it on a bar. If you think the bar is too thick, you can also use rings or special belts/hoops.

3. One-arm fingertip push-ups: 5 reps

Complete 5 one-arm push-ups on the ground using your fingertips. Your palms cannot touch the ground and your feet can be separated. Then repeat with the other hand.

4. Explosive grip-grip swap: 10 times per hand

Hang on the horizontal bar with one arm, now with an overhand grip. Push off, then switch grips in mid-air, grabbing the bar again with the same hand, now with an underhand grip. Pause for a moment at the lowest point, then push your legs again, switch from an underhand grip to an overhand grip and grab the bar again. Complete 10 grip swaps, then repeat with your other hand.

Benefits of strength training

1. Build strong bones.

Strength training can increase stress on bones, thereby increasing bone density and reducing the risk of osteoporosis. If you already have osteoporosis, strength training can help alleviate your condition.

2. Control body fat.

As you lose muscle, your body becomes less efficient at burning calories, resulting in weight gain. Therefore, the stronger your muscles are, the easier it is to control your weight.

3. Reduce the risk of injury.

Strong muscles help protect joints from injury and maintain flexibility and balance, so you can maintain independence as you age.

4. Improve energy.

As your body gets stronger, you won't get tired as easily.