How to exercise arm muscles

The arm muscles are something we use frequently in our daily lives, and they also represent the strength of our arms. Friends who exercise their arm muscles regularly will have strong arms, which is also the result of long-term exercise. There are many ways to exercise the arm muscles. We mainly need to use the correct methods and techniques. So, how to exercise the arm muscles? Let’s take a look at it below.

The arm muscles mainly include the biceps and triceps. You can exercise your biceps by lifting buckets. Just add water or other objects into the bucket to increase the weight of the bucket, and then do curls to exercise your biceps. For your triceps, do narrow-grip push-ups.

Exercise method:

Biceps: Dumbbell single-arm curl, curl (6 sets each)

Triceps: 3 to 8 sets of narrow-grip push-ups, about 10 to 15 reps in each set.

In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Beginners can add the weight of the bucket to a load of 8 to 12RM and do about 8 to 12 reps in each set. Rest no more than one minute after each set, and no more than two minutes after each exercise.

Lift weights, do push-ups, and pull-ups, while also improving nutrition. Of course, if you have the conditions, you can buy some muscle-building powder or go directly to the gym.

The above is about how to exercise the muscles in the arms. In normal times, we can make a plan for ourselves to exercise our muscles. According to the plan, we can exercise the muscles of the whole body in a targeted manner every day. After long-term persistence, our muscles will become strong. In addition, we should also pay attention to conditioning in our daily diet.