Arm muscle training method

I believe that many male friends want to exercise their arm muscles. If a man's arms are strong and muscular, he will look very powerful and can make women feel safe. There are many ways for men to exercise their arm muscles, such as using dumbbells, or simply using a bench as exercise equipment. It is not difficult to exercise your arm muscles. Here are some simple arm muscle exercise methods.

Dumbbells, benches, anything heavy but easy to use will do. Lift dozens of them every day, without interruption. The forearm muscles are divided into front and back sides, and each side is divided into deep and superficial layers. The superficial muscles on the anterior side include the brachioradialis, pronator teres, flexor carpi radialis, palmaris longus, flexor digitorum superficialis, and flexor carpi ulnaris; the deep layer includes flexor digitorum profundus, flexor pollicis longus, and pronator quadratus; the superficial layer on the posterior side includes the extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum communis, extensor digiti minimi proper, and extensor carpi ulnaris; the deep layer includes the supinator, abductor pollicis longus, extensor pollicis brevis, extensor pollicis longus, and extensor carpi ulnaris.

Wrist curl: The main part trained by wrist curl is the wrist flexor or finger flexor muscles of the forearm. That is, the palmar and medial sides of the forearm. Elbow flexion, wrist flexion, finger flexion and forearm internal rotation are the basic functions of this muscle group. Among them, wrist flexion is the movement that involves the most muscles, provides the most concentrated stimulation and is easiest to exercise. Wrist curl is the commonly accepted name for the process of active wrist flexion, and is a specific action term in bodybuilding.

The basic exercise positions for curling are sitting, squatting and kneeling. The equipment used includes barbells, dumbbells or forearm trainers. With your palms facing up, hold the barbell or dumbbells in a relaxed manner with your hands, and place your forearms on your thighs or a bench, leaving space below your wrists. Lower the machine as far as possible in the direction of gravity and extend your wrists. Then, bend your wrists to bend the machine upward to the possible extent, and allow the flexor muscles on the inside of your forearms to enter and maintain the "peak contraction" state for about 0.5 seconds.

The above only introduces some very simple arm exercises. In addition to the arms, the exercised parts also include the wrist muscles and even the finger muscles. It is impossible to exercise the muscles of every part of the body in one go. You should exercise every day and pay attention to safety when using equipment to avoid accidents caused by improper operation.