How to exercise arm muscles? Arm muscle training method

Fitness is always inseparable from some exercise, and the training methods for muscles in different parts of the body are also different. Exercising the arm muscles in the human body is also an important factor in shaping a good body. As for the training methods of arm muscles, in addition to exercise, some fitness equipment is also indispensable.

1. Do push-ups

Do 5 sets a day, 10 to 20 reps each time (optional). Do it every day (you will see obvious results in about two weeks).

2. Do pull-ups

Do it every day according to your personal ability, but at least do 25 or more. You can complete it in several times and increase the amount slowly.

3. Lift dumbbells

(If you don’t have dumbbells, you can use two buckets filled with water instead). According to your own ability, if you persist in doing this every day, you will see obvious results within two weeks.

4. Upper arm rotation

This rotational movement can train the biceps, triceps, pectoralis major and deltoids, and can build muscle strength and speed.

5. Lower arm rotation

This movement is similar to the upper arm rotation exercise in terms of muscle strength, but it also adds a slightly downward movement. On the one hand, it increases the variability of the movement, and on the other hand, it can slightly exercise small muscle groups in different parts of the body. You can see that the biceps, triceps, deltoids and forearms are all exerting force when rotating.

6. Bicep Curl

The biceps are trained. By rotating the handles during curling, the arm muscles can be exercised more. Your hands will rotate when you lower them and raise them. The key to this movement is to keep your core strong, keep your hands close to your body, and keep your elbows fixed. Don't bend your body or use your waist to gain strength when raising your hands. In addition to exercising the biceps, the pectoralis major will also work at the same time when doing the biceps curl.

7. Flat chest push

We can also use this movement to train the triceps and small forearm muscles by rotating our arms while doing chest push-ups. Because we need to keep the arms raised horizontally during the process, the deltoid muscles will also be trained. You can see that when the hands are rotating, the triceps and small muscles of the forearm are exerting force. We do this movement for 30 seconds.