The average person’s arms don’t actually have a lot of flesh, and the flesh they do have is loose fat, which greatly affects our external image. But in fact, training your arm muscles can increase your sense of strength and masculinity. So what do you think is the fastest way to train arm muscles? Let’s go take a look below!
1. Elbow plank support training
Plank support is a relatively popular exercise. You need to go to the gym and can do it independently at home. The movements of planks and push-ups are similar, but they are much more difficult than the latter. First, lie prone on the ground with your hand joints, shoulder joints and body at 90 degrees. Suspend your body in the air, support all the weight of your body with your feet and forearms, and keep your body in a straight line. Holding elbow plank support for a long time is great for exercising your arms. Muscles are very effective.
2. Dumbbell supine arm extensions
This action mainly exercises the triceps brachii, pectoralis major, serratus anterior and latissimus dorsi. It is an exercise The most basic and best exercises for triceps. Action essentials: Lie flat on the bench, hold the dumbbells with both feet on the ground, straighten the arms, straighten the shoulders, start to inhale, bend the upper arms without moving the elbow joints, and lower the dumbbells lower than the sides of the head.
3. Dumbbell curls
Dumbbell curls are the most common biceps exercise. As long as you have a pair of dumbbells, you can Exercise anytime, anywhere. Action essentials: You can stand or sit and hold dumbbells to complete the lift. It is worth noting that although the movements are simple, they must be standardized, the speed should not be too fast, and the breathing should be adjusted.