How to exercise arm muscles

It is good for many male friends. Some people go to the gym to exercise their muscles and have a good figure. Muscular men are also very fascinating to many female friends. So why do men want to build muscles? This is one of the reasons. Another is for their own health, but for male friends, muscles are more powerful. So let us introduce some methods to exercise arm muscles.

on Monday:

Narrow Grip Push-ups: Sets: 4; Interval: 2 minutes; Repetitions per set: 60% of the maximum number of reps you can perform in one go

Tuesday:

Pull-ups: Number of sets: 4; Interval between sets: 2 minutes; Number of reps per set: 60% of the maximum number of reps you can perform in one go

Wednesday:

Squats: Sets: 4; Interval: 2 minutes; Reps per set: 60% of your maximum repetitions

Note:

This plan consists of a 3-day cycle. Please strictly follow the plan.

Narrow-grip push-ups require that the width of your hands should not exceed that of your shoulders, and when moving downward, your elbows should be as close to the sides of your body as possible.

Depth movement essentials: Face the wall, spread your feet slightly wider than shoulder width, and press your toes against the wall. Put your hands up against the wall and look up as far as you can. Then squat down, making sure your knees do not touch the wall, with your thighs and calves at 90 degrees, and stand up.

Dietary advice

Muscles don't grow when you exercise. During strength training, the muscles will be damaged, and the supplemented protein is used to replenish the damaged muscles. During the replenishment process, the original muscle fibers will gradually grow larger. This is the basic principle of muscle growth. If you continue to train the muscles before they recover, it will only have the opposite effect. Therefore, strength training and protein supplementation are the key to muscle growth.

The above muscle growth principles have clearly pointed out that protein supplementation is an important condition for muscle growth, so you need to adjust your diet structure to a high-protein, low-fat, low-carbohydrate diet. The first thing is to reduce the intake of oily substances. Try not to eat fried foods and fatty meat. Even pure lean meat such as pork or mutton contains a lot of fat, so it is recommended to eat less or not eat them. If you eat meat, eat fish or chicken breast. You can also get protein from eggs, milk, and soy products. It is best to halve the amount of staple food at each meal, and replace the insufficient part with crude fiber vegetables to increase satiety.

If you strictly follow this plan, you will see obvious results within 1 month.

The above methods will teach you how to exercise your arm muscles. I hope these methods can help male friends. Exercising to have a better body, fuller muscles, and stronger arm muscles will be of great help in life. I hope these methods can help more people? When exercising your arm muscles, you should also pay more attention to your physical and dietary health.