How to make your arms thicker?

My friends are all very strong, but I am noticeably thin. How can I make my arms thicker? My friends are very attractive to women. As long as I show my strong, muscular arms, girls will gather around me and be envious. Everyone rushed to be friends with him. I also wanted to make my arms as strong and muscular as my friends', so I went to the gym to ask for advice. My coach told me several exercise methods that can make my arms thicker. Now I will introduce two of them to you.

There are two sets of exercise methods: (A) Hands raised horizontally method Step 1: Spread your feet wider than your shoulders and lower your body's center of gravity (this action is like squatting), 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. (B) Push-up on both knees. Step 1: Kneel on both knees with your toes touching the ground, and your fingertips spread out on the ground. 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 weight of dumbbells is limited, but compared with the muscles of the hands, forearms, upper arms, and shoulders, the training of distal muscles focuses on muscle strength, while the training of distal muscles focuses on muscle endurance, so the effects are naturally different. 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. Muscle strength training requires whole-body coordination. Local training is not only ineffective, but also prone to degeneration. If the trunk muscles are not strong enough and the chest and back muscles are insufficient, it will not be easy to show the shoulder muscles. Eat energy foods.

The above are the exercise methods that my fitness coach taught me on how to make my arms thicker. Male colleagues who also want to make their arms thicker, hurry up and practice them. These methods can be practiced by yourself at home. We practice by ourselves at home. After a period of practice, I believe our arms will gradually become thicker, which will surprise our friends. I wish you success.