The muscles of the arms can well show a person's spirit. Many people like to show off their arm muscles before a fight. Therefore, many people like to exercise the muscles on their arms when exercising. So what do you think are some ways to exercise arm muscles? Let’s go take a look below!
How to Build Arm Muscles
To build arms, you need to vary the load during exercise and use a variety of a training method. We will train your triceps, biceps and forearms from different angles to adapt them to higher intensity and become more powerful. Exercise your arms two consecutive days a week, and each time do the following exercises in a certain order, round by round. Do 3 full rounds of each exercise, rest 30 seconds between each set, and rest 90 seconds between rounds. Make sure to spend other time exercising your legs and core. Stretching these muscles will also help your body produce hormones that speed up muscle development.
How to exercise arm muscles
Bench bent arm support
When doing this action, put your hands together On one exercise bench, place your feet on another exercise bench, with a certain distance between the two benches. With your body facing upwards, use the strength of your arms to support your body. First, sink your body down, and then lift your body up. When doing this movement, if you want to increase the difficulty, you can add weights to the knees.
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.
Dumbbell Kickback
Place one arm and knee on the same side on a fitness bench; stand the other foot hanging on the ground, and hold a dumbbell in the other hand. Bend your elbows to form a 90-degree angle, then straighten your arms. Slowly bend your elbows and lift the dumbbells until your elbows return to their original 90-degree angle. Repeat this action, 10 times per group.