When we were students, we may often have arm wrestling with our classmates. The arm wrestling competition is about the strength of the arms. Most people don't think the strength of their arms is mainly provided by their arm muscles. If we want to win, it's best to exercise our arm muscles. So how do you think middle school students exercise their arm muscles? Let’s go take a look below!
The best time to exercise is around 4 pm. If it is extended, the best time to exercise is between 4 pm and 8 pm. To build muscles, a hundred push-ups is not enough, and there are many kinds of push-ups. You can exercise better by changing them.
Push-ups: Ordinary push-ups (middle chest, forearms, triceps), three groups, 30 in each group.
Place all four legs on an exercise mat. Lift your legs as if you were doing a kneeling position. Rotate your posture forward until you are in a kneeling position. Slowly bend your elbows and lower your chest. Make sure your neck is straight and not bent downward. Push-ups should be guided by your chest, lowering yourself until you are almost to the ground. If you can't reach that level, lower yourself as low as possible. Pause for 5 seconds. Lift up again until your arms are straight.
High push-ups with feet (upper chest muscles, forearms), three groups, 30 in each group.
Spread your hands as wide as your shoulders or wider than your shoulders, place your feet on a bench with a height of 30-50 cm, and keep your back, waist and hips in a straight line. Press the body down as much as possible, and the face will be close to the ground. When it reaches the lowest point, prop up the body, apply force on the elbows, and bend the arms.
Narrow distance push-ups, (middle chest muscles, triceps), three groups, 15 in each group.
The support distance between the two hands should be shoulder width or slightly narrower. The upper arms should be tightened against the body as much as possible, and the position of the hands should be directly below or slightly behind the shoulders. Keep your back and hips in a straight line, and other things are the same as ordinary push-ups.
A diet to exercise arm muscles
You can exercise by exercising one day and resting one day, because muscles need rest to recover and grow. It is best to eat more meat, beef, muscle or fish in your diet.