How to exercise the small arm muscles

Many male friends will be very envious when they see the muscles on other people's arms, and this is also what fascinates many women. Therefore, many male friends now like to go to the gym to exercise their arm muscles. Muscles can increase men's confidence. In fact, the effect of exercising the body can also be achieved at home. So what methods are used to exercise the forearm muscles?

The arm is mainly composed of four parts: the forearm and the biceps, triceps and deltoids. Biceps main pull, 1. You can use your upper arms to do dumbbell flexion and extension. When you stretch, don't put it all the way down, so that the biceps are always under force. In addition, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell upper arm flexion and extension, 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. Arm curls on parallel bars; 4. Single-arm dumbbell arm curls 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 the methods of exercising the forearm muscles. In fact, exercising the arm muscles is not a particularly difficult thing, but the body must maintain a certain line so that the exercised muscles will not become loose. Therefore, no matter how busy you are, you must take some time to exercise, which is very beneficial to our physical health.