The parts of the body we use most in work and study, besides the feet, are the hands. Many people don’t pay much attention to arm exercises. There are many benefits to exercising our arms. There are many ways to exercise your arms, the best of which is equipment exercise. So what do you think is the way to use equipment to strengthen your arms? Let’s go take a look below!
Pull-ups
Pull-ups will test the strength of our upper limbs. First, we hold the horizontal bar with both hands. The distance between the two hands must be wider than the shoulders. Bend the knees, lift the legs off the ground, and then bend yourself. Use your arms to pull your body up until our chin is over the horizontal bar, pause for a moment at the highest point, and then return to the original position.
Barbell Curls
In fact, when doing barbell curls, if you want to focus on stimulating our biceps, then the The grip distance is slightly narrower than the shoulder. Because the grip distance is different, the stimulating effect on each part is also different. And it should be noted that when doing this action, our elbow joints should not swing. This is our most taboo, everyone. Must be remembered.
Rowing dumbbells Lifts
Stand vertically with a dumbbell in each hand. Lift the dumbbells in front of your thighs and parallel to your thighs. Bend your elbows outward and lift the dumbbells up to your chest, keeping them parallel (the entire movement is like rowing). Then slowly lower the dumbbells to the front of your thighs. Repeat this action, 10 times per group.
Dumbbell concentration curl
Sit on a fitness chair/stool with your legs slightlySlightly open, holding a dumbbell. Lean forward so that the elbow of the hand holding the dumbbell touches your same knee (not rests on your knee). Swing your arms down and then lift them toward your shoulders, doing 10 reps in each set. Switch hands and repeat.
Bent-arm elastic band exercises
Stand upright with your feet shoulder-width apart and step on the elastic band under your feet. Hold both ends of the elastic band with both hands and place them by your side, then slowly raise your arms until they are at shoulder height. After that, slowly lower your arms, relax the tension of the elastic band, and return to your sides.