How to train the muscles in your hands?

The figures of the boxers on TV must be envied by many men, especially having beautiful arm muscles is the dream of many boys. Many girls prefer strong men, so men with loud arm muscles will be very attractive to girls, and arm muscles also give people a feeling of strength and health. So how can you have the lines of arm muscles? How can men build arm muscles?

1. Say goodbye to the meat

① Stand with your legs shoulder-width apart, back straight, left elbow bent in front of chest, keeping it perpendicular to the body, right hand placed just below left elbow, shoulders naturally relaxed, and inhale. Use your right hand to hold your left elbow and move it towards your right shoulder, press your shoulders, exhale slowly, stay for 10 seconds and then switch sides. Stretch your right arm to the left, bend your left elbow and pull your right arm towards your body, press your shoulders, exhale slowly, stay for 10 seconds and then switch sides. Keep your head up and chest out, cross your forearms, and support your left elbow with your right hand.

② Hold the mineral water bottle with your right arm and stretch it toward the ceiling with your arm close to your ear. Use your left hand to support your right shoulder joint from the front of your body. Then bend your elbows and let the mineral water bottle sink to the back of your head until your elbows are at a right angle and then return to the previous step. Repeat 15 times and then switch sides.

2. Raise your arms to train your strength

①Hold a 600ml bottle of mineral water in each hand and let them hang naturally on both sides of your body. With your palms facing down, straighten your arms and lift the bottle to your sides until it is at shoulder height, then return to the previous step.

② Hold a 600ml mineral water bottle in each hand and let them hang naturally on both sides of the body. With the palm of your left hand facing upwards, lift the bottle forward to shoulder height, then put it back to your side and repeat with your right hand. At the same time, lift the bottle forward to shoulder height with both hands and then return it to your side. Repeat 1-2 times and do it 15 times.

3. Do more push-ups

① Wall push-ups

Stand facing a wall with your feet together, your hands shoulder-width apart and chest-high on the wall, and your feet one foot's distance back from your pelvis. Lean your body weight forward until your elbows are bent at 90 degrees, allowing your heels to slightly lift off the ground as you lean forward, and keep your back straight.

② Incline push-ups

Use two sturdy and stable stools to support your left and right hands respectively, with your hands wider than shoulder width apart, your body in a plank position at a 45° angle to the ground, then bend your elbows to let your center of gravity sink until your elbows form a 90-degree angle, and then straighten them. Repeat 12-15 times. The wider your hands are, the more your pectoralis major muscles will be worked. When the distance between the hands is about the same as the shoulders, the effect of shaping the arm lines is more obvious.

③Wide Incline Push-ups

Find a sturdy chair that will not slide, place your hands shoulder-width apart, stretch them out on the chair to support your body weight, put your feet together and point them back with your toes on the ground, your back and legs in a straight line, and your body at a 45-degree angle to the ground. Keep your body straight and sink down until your elbows are bent to 90 degrees, and stay for 1-2 seconds.

④ Push-ups with your knees on the ground

Kneel on all fours with your knees just below your hip joints and one foot back. Keep your back straight and bend your arms to lower your body's center of gravity until your elbows are at 90 degrees. Pause for 2 seconds and return to the previous step.

⑤Standard push-ups

Keep your body straight, feet together with toes on the ground, arms straight, palms directly below shoulders, slightly wider than shoulder width apart, and center of gravity on your hands. Bend your arms and lower your body until your elbows are bent at a right angle and your chest is about a fist's width from the ground. Pause for 2 seconds and return to the previous step. Repeat 12-15 times.

Building arm muscles is a long-term training process. During the exercise, the editor recommends that men should not be too anxious. Haste for quick results often causes harm to the body. Pay attention to the combination of work and rest, and develop good fitness habits every day. It will also be of great benefit to your health in the long run. Pay attention to safety during exercise and avoid muscle strain caused by excessive exercise. I believe that through persistent exercise, you will have perfect arm muscles.