How to train arm muscles

How can we train the muscles on our arms? The arms are above our hand joints. If there are no muscles on the arms, then there is nothing to show off when men wear short sleeves in summer. If there are muscles here, men will look completely different and more attractive. Muscular men can give women better protection, so women can also feel at ease when choosing. How can we train the muscles of our arms?

The arm is mainly composed of four parts: the forearm and the biceps, triceps and deltoids. Biceps pull,

1. You can just use your upper arms to do dumbbell curls and extensions. Don't stretch them all the way down, keep the biceps under stress. Also, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell upper arm curls and extensions, because the total from extension to bending is 180 degrees, you can do it in three steps. The first step is to do 7 reps at 90 degrees below, the second step is to do 7 reps at 90 degrees above, and the third step is to do 7 reps at 180 degrees. You can decide the number according to the weight of your dumbbells.

2. Do pull-ups on a single shoulder. The triceps are the main push, 1. Push-ups; 2. Bench press,

3. Do arm flexion and extension on parallel bars. 4. Do single-arm dumbbell arm flexion and extension behind the neck. You can train your forearms when doing the above exercises, and increase your grip strength when holding the dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front bundle can be trained by doing push-ups and bench presses; for the middle bundle, hold the dumbbells with both hands, hang them on both sides of the legs, and then lift them 90 degrees, repeatedly; for the rear bundle, hold the dumbbell with one hand, bend the body forward 90 degrees, raise the arms backward and upward, and repeat.

It is best to do it until you feel muscle soreness each time. Remember not to do it every day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you rest after anaerobic exercise.

How can you build arm muscles? I believe that through our introduction above, everyone knows how to exercise themselves and get better and stronger muscles. To exercise muscles, you must persist and give yourself better willpower to make yourself confident in the results of your exercise. At the same time, you must be careful not to exert too much effort when exercising. You must combine work and rest.