How to train arm muscles

If there are muscles on the arms, then the arms will look more powerful. The muscles on the arms can make a man look more attractive. The muscles on the arms have many benefits for a person. Muscular men are currently very popular with women. Many women also think that muscular men look particularly safe and can protect women better. Women are not afraid of being bullied. So how to exercise the muscles on the arms?

Since you want to keep fit and beautify your body, in addition to investing a lot of time and energy, it is also important to buy comfortable sportswear and equipment. Before you officially start working out, go to the store to choose the equipment and machines that suit you^-^.

Let's talk about the shoulders first. There are deltoids, anterior bundles, and middle bundles on the shoulders.

Adjust the weight of the dumbbells. Although it is weight-bearing exercise to exercise your muscles, do not force yourself to do it without anyone to protect you. It will take time to develop good-looking and healthy muscles. Don't be impatient, take it slow. The recommended dumbbell weight is 6-8 reps per set.

The author exercises these three muscles with two movements:

A Sit on a chair with your feet apart, with your legs and body forming 100 degrees (it doesn't have to be this angle, as long as it's greater than 90 degrees and not leaning back too much, as long as you feel comfortable), bend your arms and pick up the dumbbells with both hands, open them outwards and hold them slightly in front of your chest, perpendicular to your shoulders.

Lift up, but don't stretch your arms. After stretching, the muscles will not be tense and all the force will be concentrated on the bones. Try to slow down the speed as much as possible.

Put it down, but don't put it down completely. It's the same as lifting it up.

B The sitting posture is the same as a, except that the position of the dumbbells is changed and the dumbbells are held in front of the chest parallel to the shoulders.

It is also the same as a.

The author recommends doing 6 sets continuously every day, with no more than 1 minute of rest in between, and 6-8 reps in each set.

Speaking of the upper arms, the upper arms include the biceps (front of the arm), triceps (back of the arm), etc.

First, adjust the dumbbells to a weight that suits you.

A Biceps curl two exercises

1 Stand with your feet shoulder-width apart and hold dumbbells on both sides of your body. Lift the dumbbells so that your forearms and upper arms form a 70° angle. Keep your waist, elbows, and upper arms still. Stretch your arms, but be careful not to fully stretch them; keep a certain bend. Keep the dumbbells parallel to your feet throughout the process.

2 The standing position and posture are basically the same as 1, except that the angle of the dumbbells is adjusted to be perpendicular to the feet during the lifting process, and the angle of the dumbbells is adjusted back to be parallel to the feet during the lowering process.

The author recommends doing 6 sets continuously every day, with no more than 1 minute of rest in between, and 20-30 reps in each set.

B 1 exercise for triceps: Sit on a chair with your feet apart, bend your arms and hold a dumbbell in both hands behind your head, with the dumbbell at a vertical angle to the ground. Lift and stretch your elbows, but don't stretch them fully to keep your muscles tense. Lower and bend your elbows, but don't lower them too much as this may cause you to hit your head easily and relax your muscles, causing your bones to bear most of the force which is not beneficial to your exercise.

The author recommends doing 4 sets continuously every day, with no more than 1 minute of rest in between, and 8-10 reps in each set.

If you want to build muscles in your arms, you must rely on strong willpower and persistence. If you can't persist, stop doing it as soon as possible, because if you stop exercising suddenly, you will give up halfway. Also remember to do some hand-shaking exercises when exercising your arm muscles. Such exercises can also build muscles. Pay attention to the forearms and upper arms. The methods used when exercising different parts are also different.