There is a big difference between arm muscles with lines and no lines. Arm muscles with lines can make people more beautiful. As for how to develop arm muscles, there are of course many ways to develop lines. , some people still understand what those methods are. So, how to train the arm muscles to create lines? Let’s take a look below!
1. Push-ups
Support your body with your hands, and place your arms at 90 degrees to the ground. Straighten your legs back, use the strength of your hands and two toes to keep your body stable, and keep your head, body and legs in line. When exercising, keep your back, legs, and body straight, and keep your body rising and falling flat. Bend the arms toward the outside of the body and lower the center of gravity until the body is basically parallel and tangent to the ground. Using abdominal strength, hold the position for one second, then slowly return to the original position and repeat.
A group of 15, usually 2-3 groups.
2. Standing dumbbell curls
Keep the starting position naturally upright, hold the barbell or dumbbell in both hands, and bend and lift the forearms toward the body.
A group of 10 times, usually 2-3 groups.
3. Sitting Dumbbell Flexion and Extension
Look straight ahead, spread your legs so that they are slightly wider than the distance between your shoulders, keep your back straight, and hold the dumbbells with both hands from behind. During exercise, keep your cervical spine upright and lift the dumbbell by contracting the triceps muscle group. Then slowly lower the dumbbells behind your body until they return to their original position.
A group of 10 times, usually 2-3 groups.
4. Push-up dumbbell curl
Hold the dumbbells with both hands, and start with a push-up movement at the beginning. Maintaining this position, bend your right hand and lift it upward to shoulder height. Then slowly lower your arms to the initial position, and then alternately curl your left and right hands. Key points of action: When exercising, do not use too much explosive force, as this may cause strain and affect the training effect.
One set of 30-60 seconds, increasing the weight with each set.