How to train arm muscles

For men, muscles are a symbol of health and sunshine, so many people go to the gym to build muscles. However, building muscles is not a matter of one or two days. It requires each of us to persist and make unremitting efforts. So how do we build arm muscles? The first thing is to find the right method, and the second is to practice every day. Next, let us learn how to train the arm muscles?

Arm muscle exercise 1. Hanging bell wrist flexion and extension

Stand with your chest up and your stomach in, open your feet as wide as your shoulders, hold a dumbbell in each hand, straighten your arms, let your body hang down, relax your forearms as much as you can, and flex your wrists with both hands alternately, allowing the wrist joints to bend as much as they can. Pause for 3 to 4 seconds to allow your forearms to reach a contracted and tense state, then slowly relax, breathe, and repeat the exercise.

Arm muscle training 2. Standing straight grip curl

Still open your shoulders as wide as your shoulders, then tighten your abdomen, straighten your waist, keep your body upright, hold the dumbbells with your backs facing forward and let them hang in front of your body, exhale, then hold the dumbbells and bend them up to your chest, pause for 2 to 3 seconds, exhale, and repeat the exercise.

Arm muscle training 3. Grab and lift heavy objects

Open your feet as wide as your shoulders, use the strength of your forearms to lift the weight up, pause for 3 to 4 seconds, then slowly put it down, and repeat the exercise alternating between your hands.

Arm muscle exercise 4. Finger push-ups

First, lie flat on the ground like you would do push-ups. Spread the five fingers of your hands apart, with your hands as wide as your shoulders. Use your fingers to support your body. Straighten your chest, tighten your abdomen, and tense your body. Then slowly lower your body and naturally open your elbows outward. Pause for 2 to 3 seconds, then inhale and exhale. Repeat the exercise. You can start with 5 minutes and then gradually increase the time.

Arm muscle training 5. Rope coiling method

Method: Stand with your legs apart or sit on a stool, raise your forearms horizontally, bend your elbows slightly, and hold a wooden stick (about 40 cm long and 3 cm in diameter) with both hands, with a grip distance of about 15 to 25 cm. Fix one end of the rope in the middle of the stick and tie a weight (dumbbell, kettlebell or barbell plate, etc.) to the other end. The length of the rope should be just enough for the weight to touch the ground. Use both hands to rotate the wooden stick alternately, and as the rope continues to be rolled up, the weight will be continuously lifted until the rope is completely rolled up. Then rotate the wooden stick in the opposite direction to allow the weight to fall back to its original position. Repeat the exercise.

Progressive push-ups. Push-ups are not something you can do casually. You should do them in the correct way, otherwise you will end up doing them deformed or even hurt your body. When exercising, you should adopt the method of daily increase and level practice. For example, do 10 today, and do 10 for a week; next week do 15, and after a week, do 20 next week, and gradually increase the number. In addition, when doing push-ups, you should use even force with both hands, otherwise the right arm or the left arm may be strong while the other arm is normal, which may lead to abnormal exercise.

By answering the question of how to train arm muscles, we can learn a lot about fitness. Of course, in addition to the methods mentioned above, you can also choose other methods. As long as they work for you, you can do it. You don't have to follow the above methods. You should also pay attention to your diet.