How to train your arm muscles

The entire arm of the human body is also divided into different muscles, such as the biceps or forearm muscles, so how to train the forearm muscles? In fact, if you want to exercise the muscles of a certain part, you need to exercise more in that part. There are many ways of exercise that require the strength of the forearm, such as dumbbells. One of the more common ones is of course there are many other ways for everyone to choose from.

1. Push-ups: It is recommended to do 30 in a set (this is a strength exercise. If you want your muscles to grow quickly, increase the load to 12 in a set, which means you will have no strength after completing 12). The movements should be standard. About 4 groups. You can also train your triceps at the same time. The standard of action here means that it must be done properly. If it is not done properly, the results will be greatly reduced.

2. Arm flexion and extension: You can use two chairs at home.

3. Supine dumbbell press, as shown in the picture. The weight depends on your own situation, do 4 sets of 8-12 in one set. If conditions permit, you can do incline presses, which mainly train the upper pectoral muscles. Combine with flat press, 3 sets of each exercise.

4. Flying, incline and decline, plank is also OK.

5. Pull-ups can be done on the door frame at home. 12-14 pieces per set, 6 sets. You may not be able to pull it at the beginning, but as long as you persist and your strength increases, you will be able to do it.

6. One-handed side neck flexion and extension: Starting position, one hand presses the right side of the head and the other hand is placed on the left side of the waist. You can sit or stand. Action process: Use the hand on the right side of the head to push the head to the left, while the neck is held up to prevent it from falling easily, but it will gradually fall. Then, use your neck to lift your head up and to the right, while your right hand holds down your head, preventing it from rising easily but gradually making it completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.

7. Use the horizontal bar to do pull-ups behind the head. Do 4 sets a day, 5-8 in each set, and gradually increase the number! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating the horizontal bar). This action seems simple, but if you do it more, it will also be effective!

Through the above introduction, everyone has a clear understanding of how to train the forearm muscles. In fact, muscle strength needs to be trained slowly, and you can't be impatient for quick results. If you start exercising with such high intensity, you will inevitably hurt your body and even strain your muscles, which will cause you more trouble.