How to train arm muscles?

Male friends all want to have a pair of solid and powerful arms that can give women a sense of comfort and security, so how to train arm muscles? Male friends must first be mentally prepared. Muscle training is not a matter of one day or one night. Long-term training is inevitable. Moreover, the mastery of exercise methods and even sports skills must be treated correctly. Blind exercise will only hurt your body.

1. Do 3 sets of push-ups in the morning, 20 in each set. Generally, before doing it, do some warm-up exercises, stretch your arms, stretch your legs, and twist your waist to prevent sports injuries. Push-ups are suitable for friends who have a certain level of strength. Each time you do it, you should keep your body as straight as possible, especially your legs and waist should not bend. Do at least one set a day, 20-50 each set. It is a good way to exercise arm muscles and strength.

2. If you get up early, you don’t have to rush. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors. Or try seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

3. To prevent local muscle fatigue while other muscle groups are not exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

4. On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set. If you persist for a long time, your upper limb muscles will grow faster.

5. Arm trainers are good things. You can use them a lot to train many parts of your body, mainly the chest and arms. But you have to pay attention to safety. There is no other reason.

Through the above introduction, everyone has a clear understanding of how to train arm muscles. It can be seen that there are many ways to train muscles, but long-term and large-scale consumption of physical energy also requires subsequent reserves to be continuously replenished. Therefore, various nutrients are indispensable. A reasonable diet and appropriate adjustment of the dietary structure are of great help to muscle training.