How to train upper arm muscles

The arm muscles are a coordinated entity, they are composed of a series of muscle groups. The arm muscles mainly include the triceps, biceps, tendons, etc. These muscles work in coordination to allow our arms to flex, contract, and extend. In order to strengthen the upper arm muscles, some physical exercises are usually needed. You can choose equipment for exercise, such as dumbbells, horizontal bars, etc.

Here are some training methods for writing down records.

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). 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.

(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. 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.

The above introduces the training method of the upper arm muscles. Careful friends may find that the above introduction is based on time. That is to say, if you want to exercise the upper arm muscles well, you must exercise step by step according to the prior plan, so that you can better achieve the purpose of exercise. When doing dumbbell exercises, you can do one or two exercises every day, and different exercises should be exercised alternately, so that the effect will be better.