How to exercise arm muscles

In real life, many friends like to do fitness. There are many benefits of fitness. It can not only improve our physical fitness, but also make our body more perfect and developed. When exercising, we need to divide the muscles in our body into several parts. Among them, the muscle group of the arm is the most important group and plays a decisive role. How to exercise the muscles in the arm? Let’s take a look.

1. You can use your upper arms to do dumbbell curls and extensions. When you stretch, don't put your arms all the way down, so that your biceps are always under force. Also, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell upper arm curls and extensions, because from stretching to bending is a total of 180 degrees, you can do it in three steps.

Do 7 reps at 90 degrees below the first step, and 7 reps at 90 degrees above the second step.

Step 3: Do 7 reps of 180 degrees. You can decide the number based on the weight of your dumbbells.

2. Do pull-ups on a single shoulder. The triceps are the main muscle.

1. Push-ups;

2. Bench press,

3. Do arm flexion and extension on the parallel bars;

4. Single-arm dumbbell arm curl and extension behind the neck.

You can train your forearms when doing the above exercises, and increase your grip strength when holding the dumbbells. 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.

It is best to do it until you feel muscle soreness each time. Remember not to do it every 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 rest after anaerobic exercise.

The above is an introduction to how to exercise the arm muscles. There are many ways to exercise the arm muscles, each with its own characteristics. When we exercise in our daily lives, we mainly choose the exercise method that suits us according to our own situation. In addition, while training in our daily lives, we must also pay attention to a nutritious diet, especially eating more protein foods.