How to quickly train arm muscles

In modern society, more and more people are pursuing perfection, and they all hope to have a healthy and fit body. Some people want to build arm muscles. What should they do? How can they build arm muscles quickly? Are there any specific methods? I believe this is something that many friends are concerned about. So, what should you do if you want to have arm muscles?

How to quickly train arm muscles. The arms are 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. Arm flexion and extension on parallel bars; 4. 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.

Push yourself to the limit in each group. Remember not to do it every day, you can do it every other 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 are resting after anaerobic exercise. Only by doing scientific fitness can you have perfect muscles.

There are many ways to exercise your arm muscles. This is just one of them. You can do dumbbell curls and stretches. If you do it every day, you will get good results. You can also do pull-ups on a single bar to exercise your deltoid muscles. You can also do aerobic exercise. As long as you persist in exercising, you can exercise the muscles all over your body.