How to exercise forearm muscles in the gym? What action is the best

Everyone likes to have a strong and charming arm muscle. A strong body can make us feel better in front of others. In fact, it is not difficult to exercise arm muscles. As long as you persist in training and choose a training move that suits you, you can develop a strong arm. Do you know how newbies exercise arm muscles?

1. Dumbbell curl

Dumbbell curl

Dumbbell curl is a very common training move. Dumbbell curl mainly trains the upper arm muscles of our arms, such as the triceps. When curling dumbbells, hold a dumbbell with both hands, and stand slightly wider than your shoulders. The arms are naturally hanging on both sides of the body, with palms facing forward. Bend your arms upward until your arms. During training, be careful to keep your knees slightly bent, and your elbows as close to your body as possible. The elbows cannot be pushed on both sides of the stomach for training.

2. Pushups

2. Pushups

Pushups is a simple and common exercise. It can strengthen and exercise upper body muscles and core strength training. There are many changes in pushups, which can adapt to a variety of abilities and focus on muscles in different parts. .When we are training, we do not need to rely on places and equipment, and we can train anytime and anywhere. This is one of the best training movements to strengthen arm muscles. During training, we should pay attention to our hands shoulder-width. When our arms are bent, we should lower our chest to a height of about 1 cm from the ground, and stop for 2 seconds before returning to its original state.

3. Dumbbell bench press

When we train dumbbell bench press, we can tilt the stool 30-45 degrees, then place our feet flat on the floor, and lie flat on the stool. With the palm facing forward, lift the dumbbell to the height of our chest. Breathe and push the dumbbell upward until your arms are fully extended, and do not let the dumbbell touch. Pause on the top for one second and let the muscles fully feel the pressure, lower the weight to the side parallel to the shoulders until the elbow forms a 90-degree angle, and then repeat this movement. The intensity of the training should be based on personal circumstances. In the early stage, you can divide 10 movements into 5 sets a day.

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