How to exercise arm muscles

The arms are the part we use the most in daily life, and it is also the most important part that shows our strength in daily life. Therefore, arm training is particularly important. When doing fitness or exercise, many friends also pay special attention to the training of arm muscles. They have very good exercise methods, which are very good for us to enhance the strength of the arms. Here are several methods to understand how to exercise arm muscles.

1. Standing lateral raise

Efficacy: It improves the strength of shoulder muscles, plumps the middle bundle of the deltoid muscle group, and is particularly effective in increasing the width of the shoulders and correcting sloping shoulders and narrow shoulders.

Equipment: dumbbells, pull-up bars or weights.

Action essentials: Stand with your feet shoulder-width apart, holding dumbbells with your fists facing each other and letting them hang down at your sides. Inhale, raise your arms to both sides until they are level with your shoulders, then pause (your elbows and hands should be slightly bent when holding the bells) for 3-4 seconds. Then exhale and slowly lower yourself to your side. Repeat the exercise.

Tips: When lifting or lowering the bell, do not swing your upper body back and forth to lift it up by inertia or suddenly let it fall freely. Your movements should be steady and slow, especially when falling, you should control your speed and fully perform concession exercises. At the same time, don't shrug your shoulders; focus your attention on your shoulders.

2. Standing front raise

Effect: Improve shoulder muscle strength, plump the anterior deltoid and trapezius muscles.

Equipment: barbell, dumbbell, pull-up bar or weights.

Movement essentials: Stand with your feet shoulder-width apart, hold the dumbbells with your hands facing forward, and let them hang in front of your legs, with the distance between your hands being shoulder-width apart (when holding the dumbbells in a stick-style adjustment position with both hands, a narrow grip can be used). Inhale, raise your arms straight in front of your body until they are level with your shoulders, then pause for 2-3 seconds. Then exhale and slowly lower your arms to the original position. Repeat the exercise.

Tips: When lifting the bell with straight arms, do not bend your elbows, do not swing your upper body back and forth to gain leverage, and use control during the return process. You can also practice with both arms alternately. At the same time, don't shrug your shoulders; focus your attention on your shoulders.

3. Lateral raise

Efficacy: Improves shoulder muscle strength, plumps the posterior deltoid muscle group and upper back muscles (trapezius muscle group, teres major and infraspinatus muscle, etc.).

Equipment: Dumbbells, pull-up bars and weights.

Key points of the movement: Stand with your feet slightly wider than your shoulders, bend your body until your upper body is parallel to the ground, keep your back straight, lift your head slightly, and stretch your legs naturally, with the center of gravity of your body falling on the vertical line of your heels. Place your fists together with the knuckles facing forward and hold the dumbbells hanging in front of your legs. Inhale, hold the bells and lift them to both sides until they are level with your shoulders, then pause for 3-4 seconds (keep your elbows slightly bent when holding the bells and lifting them). Then exhale and slowly lower your arms to a hanging position. Repeat the exercise.

Tips: When holding the bell and lifting it up or lowering it back down, keep your chest, abdomen and waist tight. Do not swing it up and down, and do not lift your heels. When returning to the original position, use the strength of your deltoid muscles to control the movement. At the same time, don't shrug, focus your attention on your shoulders.

From the above introduction, everyone can understand how to exercise arm muscles. This is also a long-term project that requires long-term exercise to carry out. Therefore, although the method is important when we exercise in our daily life, persistence is more important. Only after long-term persistence will there be obvious results. We should also eat more protein foods in our diet.