What parts of the body can be exercised by the arm trainer?

The arm trainer can mainly exercise the core muscle groups and arm muscles of the upper body. The core muscle groups mainly refer to the chest muscles, back muscles and arm muscles. If the muscles in these areas are well developed, a person will not look so thin. If you can use arm trainers for a long time to exercise, you can achieve ideal results. Next, let’s take a look at how to exercise!

1. In terms of exercise: Thin people should do aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength). 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. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, 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, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training effects. When thin people do bodybuilding exercises, it is best to participate less in other sports, especially endurance sports such as long-distance running, football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and the more you exercise, the thinner you will become. In addition, do not do other activities that consume too much energy.

2. Be focused and targeted: After 2 to 3 months of exercise, the physical strength of those who are emaciated will be significantly enhanced, and they will have 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 the amount of exercise should be adjusted 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 significant. Generally speaking, the exercise movements should be 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 of the exercise area, the better the exercise effect will be. If you persist in this way for another half a year to a year, your body shape will change significantly.

3. Reasonable diet: People can only gain weight when the energy intake is greater than the energy consumed. Therefore, the diet for those who are thin must be reasonable and varied, and they must not be picky eaters. In addition to eating meat, eggs, and poultry that are rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables, fruits, etc. As long as the diet is nutritionally comprehensive and easy to digest and absorb, and coupled with proper bodybuilding exercises, you can become plump in a relatively short period of time.

Although the arm trainer can achieve ideal results, you must check whether the arm trainer is intact before using it to avoid muscle strain. If you are worried about using an arm trainer for the first time, you can wear a wrist guard. As long as you persist for a long time, you can achieve the desired results. Before exercising, you should be prepared to endure hardships and it is best to make a training plan.