How to train your arms at home

Many people have little time to go to the gym to exercise due to their busy work, but there are some exercises we can do at home. For many of us, especially men, arm strength and muscles are very important, so many friends would like to choose some sports to exercise. In fact, we can exercise our arms at home, so how should we exercise? The editor will give you a detailed introduction below.

Methods/Steps

Do 3 sets of push-ups in the morning, 20 in each set. (I usually do some warm-up exercises before doing it, stretching my arms, stretching my legs, and twisting my waist to prevent sports injuries)

If you get up early, you won’t be in a hurry to go to work. 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 very helpful for exercising the biceps femoris and forearm flexors and extensors.

(You can repeat the second step after get off work) or change to seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

To prevent local muscle fatigue, other muscle groups will not be 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.

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.

Precautions

The above dumbbell exercises can be done alternately every day, instead of doing only one type. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring. For muscle building, come on!

Arm training requires a plan, which the editor has introduced in detail above. If necessary, you can follow the exercises introduced by the editor. For many of us, work is very busy, but this should not be an excuse for us not to exercise. Arm exercise is very important, we must stick to it.