What are the methods of arm strength training

Arm strength is very important to everyone. If the arm strength is sufficient, it will directly determine a person's attack and self-protection capabilities. Therefore, many people now choose to go to the gym to exercise, hoping to have very strong arm strength. If you want to improve your arm strength, you can do it through exercise, but it requires certain methods and techniques. It is not something that can be successful casually. So, what are the methods to exercise arm strength? Let’s learn together.

1. Lifting heavy objects

You can do more lifting exercises in your daily life. These seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Push-ups

Do push-ups with all ten fingers touching the ground. This is the first step in building grip and wrist strength. The longer you stick to this aspect, the better the effect will be.

3. Lift your body with your hands sideways

That is, hold a bar perpendicular to the ground with both hands and lift your body until it is parallel to the ground. It may seem incredible at first, but it is actually not difficult. When you can do about 100 push-ups in one breath, you will be able to do double-handed side raises. The longer the time, the greater the intensity of the exercise. This method is to train the explosive power of the wrist.

4. Use your hands and feet to support your whole body, keeping your body and arms straight. Then begin to bend your arms until your elbows are parallel to your body, and then straighten them again. Do this for 20 times.

5. Lie on the mat, raise your arms and legs, stretch them straight and lift them up as far as possible, hold for 2-5 seconds, do three sets, 12 in each set.

6. Use your left elbow and left foot to support your whole body diagonally, keep your body straight, stretch your right hand upward, look up, maintain this position for 30 seconds, then switch to the other side, and do three sets in total.

The arm muscles are mainly divided into three parts: the biceps on the inner side of the upper arm, the triceps on the outer side of the upper arm, and the finger flexors of the forearm. After exercise, the triceps brachii has the largest volume.

The basic actions are:

Biceps: barbell (dumbbell) curl, single bar pull-up;

Triceps: parallel bar flexion (weighted), push-ups;

Forearm flexor muscles: Tie a heavy object to the stick, then roll it up and lower it to train wrist strength.

According to the above introduction, we know that there are many ways to exercise arm strength. If you want to exercise arm strength, you can exercise according to the above methods. It is best not to use your own method, because this may not only fail to exercise arm strength, but also may cause muscle strain, and finally hurt your arm. Therefore, the method is very important, pay attention to the method of arm exercise early.