Arm muscle training equipment

Some people's arms look very strong, but when they need to use strength, they are useless and soft as if they have no bones. That's because strength can only be unleashed when muscles are gathered together. The reason why arms are thick but weak is that they are all fat. Without muscles to support them, they naturally have no strength. Let’s take a look at what muscle training equipment can make your arms stronger.

Arms are used a lot in our daily lives and in most fitness exercises. Then many fitness buddies think that my arms are generally trained through the movements they do, so there is no need to do targeted training. This is the primary reason why many people do not have strong arms.

Although we use our arms a lot in our daily lives, most of them are small-amplitude and unloaded movements, which will not cause much stimulation to the arm muscles. We can only stimulate its muscles to the point of causing damage through training, so that the muscles can be repaired and enlarged after the body has rested.

This is the cause and effect of our muscle-building training, so novices must understand the relevant knowledge before training, otherwise it is easy to cause damage to our body.

Although what we are going to do next is arm training, we also need to do a whole-body warm-up. For example, you can jog for about fifteen minutes to make your body sweat slightly. Then do some arm stretching exercises to activate the muscles and ligaments. In this way, we can face the next training in a better condition. Next, we will introduce how to use two small fitness equipment: dumbbells and elastic bands to exercise our arms.

Action 1: Dumbbell Curl

We first use the most classic dumbbell movement to stimulate our biceps. Choose two dumbbells of the same size and appropriate weight, and pick them up with your palms facing each other. Be careful not to hunch over when picking them up, but to move with momentum. Next, bend your arms and raise either dumbbell to shoulder height, tighten your abdomen, and then curl alternately left and right. Keep your elbows as close to your body as possible.

Next, we increase the difficulty of the movement and face your palms in front of you, which is the front curl of the dumbbells. Keep your abdominal muscles tight and don't let your body shake. Shaking will only increase the difficulty of our movements and will not stimulate your biceps well. Keep your body steady and perform this movement alternating left and right.

Then we combine these two movements, do a curl with your palms facing each other and then a curl in front of you, alternating between these two movements, for a total of twelve. Doing these two movements alternately can stimulate both the outer and inner sides of the biceps.

Action 2: Elastic band training

This exercise requires the use of an elastic band with hand grips at both ends, which is more suitable for beginners to activate the biceps or as a warm-up exercise when doing arm exercises. First, hold the handles on both sides with your palms facing up, and step on the middle part of the elastic band to secure it. Stretch your arms straight and let them hang naturally at your sides. Then squeeze your elbows, bend your arms and pull the elastic band to the same height as your shoulders. The movement is similar to our dumbbell curl exercise.

The above is the forward curl movement with the elastic band. Next, we will learn the reverse movement. First, hold the handles with your palms facing down and secure them under your feet. Then pull the elastic band to the same height as your shoulders and slowly lower it. This movement can stimulate the part that the previous exercise could not reach and ensure the stability of the elbow joint. If shaking occurs, you can lean your body forward to adjust.

After finishing your training, you can knead your arm muscles to relax them.