How to exercise upper arm muscles

Nowadays, not only does it say that life lies in exercise, but many people are also beginning to further pursue a good figure. At this time, you often need to have better arm muscles. Only when your muscles are strong will you feel more manly. When exercising your upper arm muscles, you can't do it casually. Instead, it requires scientific training and step-by-step training. So how do you exercise your arm muscles?

The arm is mainly composed of four parts: the forearm and the biceps, triceps and deltoids. Hold the dumbbell in one hand (tighter), sit down, bend over, and place the arm holding the dumbbell against the inner thigh to do arm bend and stretch. Repeat this exercise to effectively train your forearm muscles. Biceps brachii main pull, 1. You can use your upper arms to do dumbbell flexion and extension. When stretching, do not push it all the way down to keep the biceps under force.

Also, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell arm flexion and extension, because from extension to flexion is a total of 180 degrees, you can do it in three steps. The first step is to do 7 reps at 90 degrees below, the second step is to do 7 reps at 90 degrees above, and the third step is to do 7 reps at 180 degrees. You can decide the number according to the weight of your dumbbells. 2. Do pull-ups on a single shoulder. The triceps are the main push muscles: 1. Push-ups; 2. Bench press; 3. Arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension behind the neck. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front bundle can be trained by doing push-ups and bench presses; for the middle bundle, hold the dumbbells with both hands, hang them on both sides of the legs, and then lift them 90 degrees, repeatedly; for the rear bundle, hold the dumbbell with one hand, bend the body forward 90 degrees, raise the arms backward and upward, and repeat.

When exercising your upper arm muscles, you should pay attention to the fact that you need to push yourself to the limit each time you divide into groups. And when exercising, remember not to do it every day. For the sake of your health, you need to do it every other day. You should know that only by doing scientific fitness can you have perfect muscles.