The best way to train arm strength

Everyone wants to have a strong body. Some people like to train their arm strength. Training arm strength can not only strengthen the body, but also achieve beautiful effects. There are many best ways to train arm strength. Weight-bearing training is a good method. This method is to put weights on the back, and then do push-ups or pull-ups. The weight on the back can be gradually increased. Let us take a closer look at the best ways to train arm strength.

1. Chest expansion. Use the palms of your hands as support points, open your arms as wide as your shoulders or wider than your shoulders, keep your back, waist and hips in a straight line, use your elbows to exert force, and bend your arms. This method mainly exercises the chest muscles, triceps in the upper arms and abdominal muscles.

2. Shoulder clamp style. The action is the same as above, except that the distance between the hands is narrower, and the fists are used as support points, with the knuckles facing forward. This method exercises arm strength and can increase wrist strength and fist hardness. When practicing, you should pay attention to the fact that the selected supporting surface can be soft at first and then hard, and your wrists should be kept taut when supporting to avoid sprains.

3. Iron ox plowing style. Use your fists or palms as a base of support. Place your hands on the ground and open your arms to shoulder width. Keep your toes on the ground and your hands and feet parallel. Push your head diagonally forward, use the forefoot, hands, neck, and waist together, and at the same time lower your waist and stick it to the ground. Then lift your hips, lower your waist, pull your body back, and the movement is complete. Just repeat the forward and backward movements repeatedly. This best practice for arm strength training targets the neck and strengthens the back muscles, wrists, and ankles.

4. Finger exercises. The ten fingers are mainly used as support points. As the strength increases, the number of fingers touching the ground can be reduced gradually. This method mainly exercises finger strength, enhances the hand's grip, grasping power, and combined force, and allows the force to penetrate the fingertips. It should be noted that if the finger strength is not enough to support the body, you can first practice with your fingers against the wall and support your body diagonally.

Five weight-bearing exercises. The movement is the same as the chest expansion and shoulder squeeze, except that you place a heavy object, such as dumbbells, on your back. After the arm strength is enhanced and the body movements are coordinated, the weight of the weight can be increased gradually.