How to quickly build arm muscles

Love of beauty is human nature, and male friends are no exception. In the eyes of many male friends, having eight-pack abdominal muscles and strong pectoral muscles is very attractive and more likely to attract the favor of the opposite sex. So, how can male friends exercise to have a good body? How can you quickly exercise your arm muscles? Let’s take a look at the relevant introduction of this article. I hope this article can be of some help to you.

1. In sports

For those who are thin, it is better to do aerobic exercise with moderate intensity (heart rate between 130 and 160 beats per minute) and use moderate load (50% to 80% of maximum muscle strength) of the equipment. The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. The time for performing a set of movements continuously is about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes for each movement.

Normally, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements must be completed with full strength, which can deeply stimulate the muscle tissue, significantly "super recovery", and have an excellent training effect. When thin people do bodybuilding exercises, it is best for them to participate less in other sports, especially endurance sports such as long-distance running, football, basketball, etc. Since these exercises consume a lot of energy, they are not conducive to muscle growth, and the more you exercise, the thinner you will become. In addition, do not engage in other activities that consume too much energy.

2. Be focused and targeted

After 2 to 3 months of exercise, thin people will see a significant increase in physical strength and more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and adjust the amount of exercise at any time. In addition, muscle groups in the same area can be trained using different movements and different equipment, and the trained muscle groups must contract independently.

As your muscle strength increases and your movement coordination improves, the effects of exercise will become more and more obvious. Normally, the exercise movements are changed every one and a half to two months. In addition, when exercising, your spirit (mind) should be concentrated on the part being trained, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness, and heat in the muscles being trained, the better the exercise effect will be. If you persist in this way for another six months to a year, there will be significant changes in your body shape.

3. Reasonable diet

People can only gain weight if they take in more energy than they expend. Therefore, the dietary arrangements for the thin people must be reasonable and varied, and they must not be picky eaters. In addition to eating meat, eggs, and poultry rich in animal protein, you should also eat more soy products such as red beans, lilies, vegetables, fruits, etc. As long as the diet is nutritionally comprehensive and beneficial to digestion and absorption, and coupled with proper bodybuilding exercises, you can become plump in a relatively short period of time.

4. Be confident and persevere

It takes more than one or two days or one or two months for a thin person to transform his body from thin to strong, plump and fit. It won't work if you just do it on a whim or want to gain weight in one bite. It won't work if you lose confidence due to incorrect training methods and unremarkable results. Only by having firm confidence in victory and being prepared to endure hardships, and actively doing scientific, planned and persistent exercises with high spirits, can you finally succeed in quickly casting super triceps.

The above is a brief introduction on how to quickly train your arm muscles. It takes perseverance to get in good shape. Therefore, it is recommended that male friends should persist when exercising. Only in this way can they see the effect. At the same time, you should also pay attention to your diet and avoid eating greasy food to prevent fat accumulation.