What is the most effective way to exercise your arm muscles

There are many ways to exercise arm muscles, and the exercise effects of arm exercise methods are different. Some exercise effects are good, while others are average. What is the effective method of exercising arm muscles? Let’s learn about it together!

1. Lifting dumbbells

The easiest and most effective method of exercising arm muscles is to lift dumbbells. Prepare two different weights Dumbbells, heavier dumbbells are used to train arm strength in a targeted manner, such as lifting 20 pieces in a single group, practicing five or six groups a day; lighter dumbbells are mainly used to do some warm-up or stretching exercises.

2. Pull-up

Enhanced arm strength is also a good way to exercise pull-up. Do 10-20 pieces in a single group each time, do three or four groups a day, and adjust the specifics according to your ability to withstand, but pay attention to Hang your hands vertically on the horizontal bar. When doing exercise, your chin should go over the horizontal bar. In short, you should test the strength of your arms, not the help of your lower body bounce.

3. Pushups

3. Pushups

Everyone is already very familiar with pushups, and it is also very good to use it to exercise the muscles of your arms. This does not require any props. You can do it when you have time at home. However, be careful that if the floor is too hard, it can easily hurt your hands. So try not to do it on rough cement floors, or on grass or wooden floors. It is better to do it.

4. Flex the bottom and stretch

Lying on the bottom and tilt dumbbell chair, letting your hips be higher than your head. Palms face each other, hold a pair of dumbbells, and stretch your arms forward. Keep your elbows pointing to the ceiling, slowly bend your arms to move the dumbbells to your shoulders, and then return to your initial position. This week, you only need to add a new set of movements to each round of exercise, but this action will strengthen the triceps and biceps while also strengthening the forearms. All weightlifting training starting from the first week are maintained at 10 per set. ~ 12 pieces, wear a heavier vest when pull-ups and parallel bars, try to do 6 to 8 times per group; do 15 to 20 diamond push-ups in each group.

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