How to build arm muscles at home

Many people will encounter this situation: when doing certain strenuous work, they cannot complete it because their arms have no strength. This is mainly caused by the lack of strength in the arm muscles. Therefore, in order to solve this problem, you must strengthen your arm muscles. So how do you exercise your arm muscles at home? Let me give you a detailed and specific explanation below.

How to build arm muscles at home:

1. Raise both hands horizontally

Step 1: Open your feet wider than your shoulders and lower your body's center of gravity (this movement is like a horse stance), but your hips must be kept slightly higher than your knees.

Step 2: Make fists with both hands and cross them in front of you, straighten your arms and lift them up to the sides until they are at shoulder height. At this time, you need to be able to feel the triceps muscles exerting force (not by swinging your arms). Repeat about 20 times, take a short break and repeat this cycle three times.

2. Push-up with both knees on the ground

Step 1: Kneel on your knees with your toes on the ground and your fingertips open. Keep your back in a straight line without arching and look directly downward.

Step 2: Begin with your elbows bent and your body lowered vertically. Use your arms to exert force and keep breathing in and out evenly. Repeat about 15 times, then take a short break and repeat this three times.

The muscle training status of the human body is determined by the activity status. When you focus on the movement of the wrist joint, the muscles trained are mainly in the forearm muscles; if you focus on the elbow joint, the muscles trained are the upper arm; when you focus on the shoulder joint, the muscles trained are the related muscles of the shoulder. In other words, the muscles of the proximal limbs (close to the trunk) of the movable joints are the main working muscles of the joints, and of course this part is the main focus during training. Although you are holding dumbbells in your hands, you can only effectively train your hand muscles if you use the wrist joint as the main mode of movement instead of evenly distributing the contraction and extension, abduction and retraction of the wrist, contraction and extension of the elbow joint, contraction and extension of the shoulder joint, abduction and retraction, horizontal abduction and retraction, internal rotation and external rotation, and rotation. When you want to train your arm strength and muscle mass, the weight of the dumbbells is only effective for the muscles of the hands and forearms. For upper arm and shoulder muscle training, heavier weights are required to easily show the effect of strength training. Weights that are too light can only train muscle endurance.

Generally speaking, you can exercise your arm muscles in the gym. Through the above explanation, you can exercise your arm muscles at home in the future. Generally speaking, there are two ways to exercise your arm muscles at home. As long as you persist, you can strengthen your arm muscles as soon as possible. If you insist on doing these exercises, you can also improve your immunity.