How to train arm muscles? In fact, there are training methods. Among these methods, some methods are very effective, and some methods have average effects. However, training arm muscles requires a lot of attention. So what is the arm muscle training method? , I believe someone still knows it. So, what are some ways to exercise arm muscles? Let’s take a look at the methods below!
1. Lift dumbbells
How to exercise arm muscles with dumbbells? You can stand or sit, with your back straight, holding dumbbells in both hands, and spreading your arms so that your upper arms are parallel to the ground and your forearms are perpendicular to the ground. This is the initial position, which is very similar to the surrender movement; use your shoulders to push the dumbbells Above the head, the movement trajectory is an arc. Be careful not to collide with the two dumbbells; stop lifting before the elbows are completely straightened, switch to a slower and controlled lowering movement, and stop descending when returning to the initial position. Generally do 3 to 4 groups of 10 to 15 times each.
The barbell press and mechanical press in the dumbbell press can both exercise the shoulder muscles more comprehensively; using dumbbells for lateral raises, front raises, and bent lateral raises can exercise the front and back muscles of the shoulders relatively independently. The middle and last three parts. Don't lift dumbbells to exercise your shoulders too frequently. Giving them a longer rest period can achieve better results.
2. Pull-ups
How to build arm muscles with pull-ups? Hold the horizontal bar with a wide grip (palms facing forward) with both hands, slightly wider than shoulder width, with your feet off the ground and your arms hanging naturally and straight.
Use the contraction force of the latissimus dorsi to pull the body up. When the chin exceeds the horizontal bar, pause for a moment and stay still for one second to completely contract the latissimus dorsi. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat. You can bend your knees, cross your calves backwards, and lean your body slightly backwards to better exercise your back muscles.
Inhale when the body is pulled up, and exhale when the body is lowered.
3. Push-ups
Everyone is very familiar with push-ups. Use them to exercise the muscles of your arms.The meat is also very good. This does not require any props and can be done at home when you have free time. However, please note that if the floor is too hard, it is easy to hurt your hands, so try not to do it on rough cement floors. It is better to do it on grass or wooden floors.
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