There are many ways to exercise a person's arms. Among arm exercise methods, some can be done at home, and some can be done in the gym. However, there are a lot of things to pay attention to when exercising arm muscles. Some people still know how to train arm muscles at home. So, what is the most effective way to train arm muscles at home? Let’s take a look below!
Method 1
Choose a chair or table that will not slide. Place your hands on the chair and your feet on the table. Then straighten your elbows to support your body weight and let your buttocks leave the chair. Then bend your elbows and let your body sink, but your buttocks do not touch the chair surface. The above steps 1 to 2 are one round, every 20 rounds are one group, and 4 to 5 groups are performed every day.
Method 2
With your hands on the ground slightly wider than shoulder width, lie down, straighten your elbows to support your body weight, keep your toes on the ground and straighten your back. Then bend your elbows so that your body is close to the ground, but not touching the ground. The above steps 1 to 2 are one round, every 12 rounds is one group, and 3 to 4 groups are performed every day.
Method 3
Practitioners generally stand with their feet shoulder-width apart, straighten their chest and tighten their waist and abdomen, hold the barbell in front of the body with both hands on both sides of the body, and the barbell can be held with a wide grip (or a narrow grip). The practitioner concentrates the strength of the biceps of the arm to quickly lift the barbell to the position of the clavicle of the neck, then pauses slightly, and then uses the strength of the biceps of the arm to control the barbell and slowly returns it to the starting position. It is generally recommended that during the barbell curling process, the upward movement should be controlled for 1 second, pause for 1 second, and restore for 3 seconds. This is one of the most common arm muscle training methods and a relatively classic one, worth trying more!
Method 4
Grasp the handle or horizontal bar with both hands, relax the lower back, fully stretch the latissimus dorsi, and bend and lift the two calves. Inhale, concentrate the contraction of the latissimus dorsi, and pause for 2-3 seconds at the highest point of the pull-up. Then exhale, use the contraction force of the latissimus dorsi to control it, and slowly lower the body to restore it. Repeat the exercise.
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