Arm muscles are very important muscles that support our arm strength. Arm strength exercises are often exercised in our daily exercises. However, arm muscles need to be trained intensively in order to achieve a more effective and obvious effect. There are many ways to exercise arm muscles, and we need to choose effective actions from them. So let’s take a look at how to train arm muscles?
Push-ups
Push-ups are the simplest and most basic movement for us to exercise arm muscles. At the beginning, we straighten our arms and hands and support the body with the toes of our feet to maintain balance on the ground. At this time, we bend our elbows with both hands so that our body can go down and be as close to the ground as possible. At this point we raise our arms slightly to move our body upward, and then complete the action again. Continuously complete elbow bending and even arm movements in groups of 30, and you can perform 2 to 3 groups each time.
Barbell bench press movement
At the beginning, we lie flat on the bench. At this time, we open our legs and place them on both sides of the bench. Before the movement starts, we put our hands Grasp the barbell and place it on our chest. At this time, our hands should naturally relax. At the beginning of the movement, we use both hands to push the barbell upwards until our arms are straight, and then we slowly retract our arms downwards to reach the original position. Always insist on completing 15 pressing movements in one group, which can be done in 3 groups. But be careful to choose the right barbell weight to avoid injuries during exercise.
Bentover dumbbell fly
This action requires us to lie down on the bench to complete. At first, we relax our bodies and hold a dumbbell in each hand. At this time we Put your hands on the ground. Before starting the action, we take a deep breath. At this time, we exert strength with both hands, lift our arms upward, open our hands, and slowly lift them upward until our hands are opened like a flying bird. At this time we relax our arms again. Complete a group of 15 to 20 at a time.
The above are the effective exercise methods for arm muscles. In fact, there are many ways to exercise arm muscles. All movements related to equipment basically require the use of both hands, but targeted movement exercises are more effective. Clearly effective.