Everyone should know that regular exercise is very beneficial to people, but it also has some requirements. In the exercise movements, the training parts of each movement are different. For example, some movements exercise the arm muscles, and some exercise the chest muscles. I believe some people still know how to train the arm muscles at home. So, what’s the best way for a man to train his arm muscles at home? Let’s take a look.
Method 1
Choose a chair or table that will not slide. Place your hands on the chair and your feet on the table. Then straighten your elbows to support your body weight and let your buttocks leave the chair. Then bend your elbows and let your body sink, but your buttocks do not touch the chair surface. The above steps 1 to 2 are one round, every 20 rounds are one group, and 4 to 5 groups are performed every day.
Method 2
With your hands on the ground slightly wider than shoulder width, lie down, straighten your elbows to support your body weight, keep your toes on the ground and straighten your back. Then bend your elbows so that your body is close to the ground, but not touching the ground. The above steps 1 to 2 are one round, every 12 rounds is one group, and 3 to 4 groups are performed every day.
Method 3
Practitioners generally stand with their feet shoulder-width apart, straighten their chest and tighten their waist and abdomen, hold the barbell in front of the body with both hands on both sides of the body, and the barbell can be held with a wide grip (or a narrow grip). The practitioner concentrates the strength of the biceps of the arm to quickly lift the barbell to the position of the clavicle of the neck, then pauses slightly, and then uses the strength of the biceps of the arm to control the barbell and slowly returns it to the starting position. It is generally recommended that during the barbell curling process, the upward movement should be controlled for 1 second, pause for 1 second, and restore for 3 seconds. This is one of the most common arm muscle training methods and a relatively classic one, worth trying more!
Method 4
Grasp the handle or horizontal bar with both hands, relax the lower back, fully stretch the latissimus dorsi, and bend and lift the two calves. Inhale, concentrate the contraction of the latissimus dorsi, and pause for 2-3 seconds at the highest point of the pull-up. Then exhale, use the contraction force of the latissimus dorsi to control it, and slowly lower the body to restore it. Repeat the exercise.
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