How to do upper arm strength training?

Upper arm strength training is very important, because the hands need to do a lot of work. Even if the current job is very easy, it is inevitable that the hands need to use a lot of strength. Therefore, people attach great importance to arm strength training. However, paying attention is one thing, and not knowing how to train is another. Next, I will tell you how to train upper arm strength.

The upper arm is mainly composed of two parts: the biceps and the triceps.

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.

The triceps are the main push muscles: 1. Push-ups; 2. Bench press; 3. Arm flexion and extension on parallel bars; 4. Single arm behind the neck.

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.

Only by exercising scientifically can you have perfect muscles and enhance your arm strength. Jump rope 200 times a day, this is a good aerobic exercise, its effect is no less than running, do five minutes of high leg lifts, this is conducive to increasing the back kicking force and improving the sprinting speed, practice dumbbells, increase arm strength, and do 50 sit-ups.

The above is some relevant content about how people should train their upper arm strength. When training, you must first do sufficient warm-up exercises to avoid muscle strain, and also replenish more water and nutrition to prevent your body from losing weight.