Having strong and charming arms may be the dream of most men. When we were young, we always liked to compete with our friends to see whose triceps were bigger. For some fitness enthusiasts, arm muscle training is an essential part, and arm exercise is also the least difficult part to exercise among many fitness parts. So, did you know that it would be faster and more effective to train your forearm muscles?
1. Dumbbell curls
Dumbbells are the best way to exercise arm muscles. Fitness equipment. It is not only convenient and common, but also the training is not difficult. It is very suitable for friends who can only choose to exercise at home due to time problems. Action essentials: Hold a pair of dumbbells in each hand, sit on a flat bench with your hands naturally placed on both sides of the body, keep the position of the upper arms, and perform curling movements with both hands until the biceps are fully contracted. For beginner bodybuilders, you should choose dumbbells of appropriate weight for dumbbell curls and customize a reasonable training plan according to your own conditions. In the early stage, you can train in 5 groups every day, with 10 exercises in each group and a 3-minute rest between each group.
2. Push-ups
Push-ups are a common and relatively difficult training movement. It can train our arms, chest, abdomen and buttock muscles. The essentials of common push-ups are: when we are training, hold the ground with your hands slightly wider than your shoulders, put your feet together, bend your arms and lower the center of gravity to a height of about 1 cm from the ground to your chest, pause for 2 seconds, and then concentrate your strength quickly Push up. This common push-up action can mainly train the pectoralis major and arm muscles.
3. Rope pull-down
The rope pull-down is a good isolation exercise for training the triceps brachii. It targets arm muscles and can improve muscle separation. When we train the rope pull-down, we must pay attention to keeping our feet standing side by side and our knees slightly bent. When pulling down, we cannot train by adjusting the weight of the body and the strength of the stretch. We must rely solely on the strength of the arms for training. When completing a pull-down movement, stay for 2-3 seconds to feel the muscles fully stretched before returning to the original position.
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