how to exercise arm muscles at home
1. Get up early push ups doing push ups should be a very familiar exercise. If you can sit in three groups of 20 push ups after getting up in the morning, it is very effective to exercise arm muscles. However, before doing these exercises, you must also do warm-up exercises. For example, stretching your arms, pressing your legs, or twisting your waist, warm-up exercises can make the later exercise more effective and prevent you from getting hurt during the exercise.
If you have enough time in the morning and don’t need to rush to work, you can add a group of 20 standing dumbbells to the three groups of push ups. The standing dumbbells also need to hold one dumbbell in both hands while the body is standing upright. Then the two arms need to bend alternately. This is very useful for training the biceps brachii, the flexors and extensors of the forearm.
2. Sitting dumbbell alternate bending lifting sitting dumbbell alternate bending lifting is to prepare a stool first, and then sit on the stool. After picking up dumbbells with both hands, we bend them alternately. However, in order to prevent our muscles from fatigue, or muscles from exercising to other parts during exercise.
After doing push ups, we should do another exercise instead. It is better to change the exercise we do to standing with dumbbells in hand, drooping and relaxing naturally, and doing shoulder shrugging. Do 20 exercises a day, and do two groups of exercises. A little rest in the middle can help you exercise deltoid muscles and arm muscles. 3. The dumbbell side flat lift with standing arms can only help you exercise the rear muscles above your arms, commonly known as the male triceps. It is enough to exercise 2 to 3 groups a day, 20 in each group, but this action needs long-term persistence and the help of sports equipment.
So if you want to exercise this method, you need to prepare sports equipment at home. In addition, if the effect of doing this exercise every day is not particularly good, we should use various methods to do it alternately to prevent local muscles from being over exercised and appearing more developed and uneven.
Leave a Reply