How to build arm muscles?

Many men like to have some muscles on their bodies, especially when they have some muscles on their arms, which makes them look more muscular and beautiful, and more pleasing to girls. However, muscles are developed through exercise. If you don’t exercise regularly, you will only have fat on your body. So how do you develop arm muscles? This is an issue that many men are concerned about. Let’s take a look with the editor below!

The arm is mainly composed of four parts: the forearm and the biceps, triceps and deltoids. Hold the dumbbell in one hand (tighter), sit down, bend over, and place the arm holding the dumbbell against the inner thigh to do arm bend and stretch. Repeat this exercise to effectively train your forearm muscles. Biceps main pull, 1. You can use your upper arms to do dumbbell curls and extensions. Don't put them all the way down when stretching, let the biceps always be under force. Also, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. That is, when you are doing dumbbell upper arm curls and extensions, because from extension to bending is a total of 180 degrees, you can do it in three steps. The first step is to do 7 times at 90 degrees below, the second step is to do 7 times at 90 degrees above, and the third step is to do 7 times at 180 degrees. You can decide the number according to the weight of your dumbbells.

2. Do pull-ups on a single shoulder. Supplement: The triceps are the main push muscles, 1. Push-ups; 2. Bench press; 3. Arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension behind the neck. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front bundle can be trained by doing push-ups and bench presses; for the middle bundle, hold the dumbbells with both hands, hang them on both sides of the legs, and then lift them 90 degrees, repeatedly; for the rear bundle, hold the dumbbell with one hand, bend the body forward 90 degrees, raise the arms backward and upward, and repeat.

Push yourself to the limit in each group. Remember not to do it every day, you can do it every other day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you are resting after anaerobic exercise.

From the above, we can see that if you want to exercise your muscles you must persevere. You can go to the sports equipment market to buy a pair of dumbbells. It is best to exercise at a fixed time period. Generally speaking, as long as you develop good exercise habits and stick to it, muscles will appear on your arms. If you take a half-hearted attitude of fishing for three days and surfing the Internet for two days, you will not accomplish anything.