What are the methods of arm muscle exercises

If the arms are thick and look uncoordinated, it will affect the beauty of the whole body, especially for female friends. The arm muscles are always the most troublesome problem for female friends. I believe that many female friends are also looking for ways to exercise their arm muscles and want to have perfect arms as soon as possible. So what is the way to lose arm muscles? What are the methods of arm muscle exercises?

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.

How to quickly build strong arm muscles at home

How to quickly build strong arm muscles at home

(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.

How to quickly build strong arm muscles at home

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.

The method we are going to talk about today is to use dumbbell exercises to achieve the purpose of arm muscle training. Friends, when doing dumbbell exercises, don’t always keep doing one. Because only in this way can you exercise the arm muscles, make the arm muscles look more coordinated, and the whole dumbbell movement process will not be so boring.