Everyone is relatively lacking in arm muscle exercises. In addition to leg exercises, arm exercises are usually added, which will cause more movements. If the body's endurance is not enough, you will be easily injured. And some people are not willing to go to the gym to exercise. So, how to quickly develop developed arm muscles at home? Let’s find out together next!
1. Get up early and do push-ups
Doing push-ups should be a very familiar exercise. If you can do three sets of push-ups, each set of 20, after getting up in the morning, it is very effective in exercising your arm muscles. However, before doing these exercises, you should also Be sure to warm up. For example, stretching your arms, pressing your legs, or twisting your waist, warm-up exercises can make later exercises more effective and prevent certain injuries during exercise. If you have plenty of time in the morning and don’t have to rush to work, you can add a set of 20 standing dumbbell alternating curls to three sets of push-ups. Standing alternating dumbbell curls also require the body to remain upright. Hold a dumbbell in each hand, and then bend the arms alternately. This is very useful for exercising the biceps and forearm flexor and extensor muscles of the arm.
2. Seated dumbbell alternating curls
Seated dumbbell alternating curls are to prepare a stool first, and then sit on the stool, pick up the dumbbells with both hands and alternately bend them. However, in order to prevent our muscles from fatigue, or the muscles borrow force during the exercise To exercise other parts, we should change to another exercise after doing push-ups. It is best to change the exercise we do to standing holding dumbbells, hanging down and relaxing naturally, and shrugging. Do 20 exercises every day and perform two sets of training. Taking a short break in the middle can help you exercise your deltoid and arm muscles.
3. Attached to standing double-arm dumbbell lateral raise
This action can only help you exercise the posterior muscles above the arm, usually called the male triceps. Exercise 2 to 3 groups a day, and each group of 20 is enough, butThis action requires long-term persistence and the help of exercise equipment, so if you want to exercise this method, you need to prepare exercise equipment at home. Moreover, if the effect of doing this exercise every day is not particularly good, you should use various methods to do it alternately to prevent local muscles from being over-exercised and becoming more developed and uneven.
The above three exercise methods allow you to exercise your arm muscles at home. They can help you exercise your arm muscles without leaving home. I hope you can arrange your time reasonably.