How to practice arm muscles and strength? Recommend these exercises

There are many methods for training arm muscles and strength, and the training effects of arm training methods are different. Some training effects are good, while others are average. Some people know how to train arm muscles and strength. So, how to train arm muscles and strength? It is recommended to practice these movements. Let’s take a look together below!

　　　Jump rope

　　1. Hold one end of the rope with both hands, and the palm forward

2. After starting the jump rope, you only need to lift it slightly at the beginning. High the legs so that the rope can just pass through the soles of the feet

3. When you keep up with the rhythm, slowly open your arms parallel to both sides, and jump as high as possible to cross the gradually raised rope

4. The goal of this exercise is to make the arms circle as large as possible, so that the shoulder muscles can be fully mobilized

5. Continuous rope skipping for 60 seconds

1. Standard push-up position, with feet together and hands spacing Slightly wider than your shoulders, pointing outward, pointing to both sides

2. Slightly distort your right arm and elbow, so that your body tilts to the right

3. Restore to the middle and change to the left to do the same movement, so that you can rotate for 60 seconds or be exhausted

4. If you feel that the exercise is too difficult, bend your legs and place your knees on the floor to reduce the difficulty

1. Stand with your legs apart and shoulder-width, hold one of your hands Dumbbells (1 to 2 pounds), stretch your arms forward and hold them at the same height as your shoulders, palms down

2. Rotate your wrist from inside to out at the fastest speed

3. Cycle 60 seconds in turn

1. Lying on the ground, with both hands upward and holding the horizontal bar at the same time

2. Lift your upper body with the strength of your arms until your body completely leaves the ground, and keep your chest as close as possible to the horizontal bar as possible

　　3. Slowly restore it after a second at the highest point

　　4. Complete as many repetitions as possible within 60 seconds

　　Single-arm triceps settled

　　1. Sit on the ground, put your legs and feet together, and bend your knees to put your feet flat on the ground

　　2. Place your hands on the back of your body, point your fingers in the direction of your feet, and stretch your arms to lift your hips off the ground

　　3. Bend your left elbow and lower your hips while lowering your hips 4. Straighten the left elbow and return the hips to mid-air, then bend the right elbow and lower the hips again

5. Circulate in 60 seconds

6. If you want to reduce the difficulty, please spread your legs and feet apart

　　Dumbells and push on the shoulders

1. Stand with your legs apart and your hips as wide as your hips, hold a dumbbell (1 to 2 pounds) on each hand, and put your palms inward

2. Bend your arms on your body On the front side of the body, while ensuring that the left arm is stationary, extend the right arm to the top of the head as straight and raise it as much as possible, but be careful not to lock your elbow

3. Quickly restore the right arm while lifting the left arm

4. Cycle in succession for 60 seconds, and then proceed at a slower speed at the beginning, and then slowly increase the alternating speed

1. Stand in a posture, holding a dumbbell with both hands (1 to 2 pounds)

2. Bend your hands Arms, palms are placed inward under the face at the same time

3. Take one step forward while taking one step backward while taking one step back

4. Extend the left arm forward quickly, then restore and extend the right arm at the same time, and start at a slow speed, then gradually increase the speed

5. Cycle 60 seconds in turn

6. Switch the front and back positions of the left and right legs, and cycle for 60 seconds

Editor's recommendation:

How to practice the arm muscles the fastest Actually it’s very simple

What are the methods of arm muscle training?

　　Single bar practice method Pull-up is one of the basic methods