Many bodybuilders pursue strong arms. 3D arm muscles are a symbol of men's strength. The stronger the muscle, the more it can show the courage of a man. In particular, strong arms can give girls enough sense of security. Solid arms are their gentle hometown and they can rest. Want your boyfriend to break the record? Then follow Bian Xiao.

Arm muscles are mainly composed of biceps brachii and triceps brachii, and many exercises are carried out around these two muscles. The biceps brachii provides strength for arm flexion, and the triceps brachii is responsible for arm extension, such as push-ups, bench presses, etc., all through the contraction and extension of biceps brachii and triceps brachii. In addition, arm muscles are also one of the main forces to control instruments. The stronger the arm strength, the higher the safety index. On the other hand, the weaker the arm strength, the greater the sports risk. For example, if you can't control it when lifting a barbell, you will be injured by equipment, causing incalculable consequences. Therefore, it is very important to exercise stronger arm muscles.

Many people like to use their back or abdomen to train their arms, and there is no targeted training. You should know that this training method has little stimulation to the arm muscles, which is one of the reasons why the arm muscle lines are not three-dimensional. Fitness should be targeted, and the results of any blind training are often unsatisfactory.

The first action: supine arm flexion and extension

Lie on your back on the instrument, the inclination angle of the instrument is 15-20 degrees, hold the kettle bell with both hands, the distance is shoulder height, and the upper arm is fixed during exercise. Bend your elbow and put down the kettle bell to your forehead. After a short rest, return to the preparatory action.

Do 3 groups, each group 6- 10 times.

The second action: wide grip and bending

Stand with your back straight, hold the barbell with both hands, the distance is wider than your shoulders, your elbows are at your sides, and your upper arms are fixed. Exhale, bend the barbell to the clavicle position by biceps brachii, rest for 1-2 seconds, inhale and return to the preparatory action. Barbells can be replaced with dumbbells.

The third action: stroke backwards.

Keep your body straight and hold the lever with both hands. Bend your elbow and pull up your body. After being still for 2 seconds, slowly return to the preparatory action. Reverse rowing can effectively stimulate biceps brachii.

The fourth action: the barbell bends and stretches behind the neck.

Straighten your back. It is recommended to hold the barbell directly. Hold the barbell in a narrow hand, lift the barbell to the top of your head with both hands, straighten your elbow and keep your upper arm still. Inhale, lower the barbell to the back of the neck, rest for 1-2 seconds, exhale, contract the triceps brachii, and lift the barbell back to the preparation posture.

At the beginning of training, the weight of the equipment should be within your control, and it is forbidden to increase the training weight unscientific.