There are many ways to exercise arm muscles, and the arm exercise method has a good effect. However, many people do not know how to exercise arm muscles. Some people still know how to exercise arm muscles, so , how to exercise arm muscles fastest and most effectively? Let’s take a look at how to exercise your arms!
Method 1
Stretch your arms straight, holding a dumbbell in each hand, palms facing outward. The feet are spaced apart, with the heels 50 cm apart and the toes slightly outward. When you are ready, your knees and elbows are fully extended at the same time, your body squats, and your body's center of gravity is on your heels. Then straighten your arms and legs, this is a complete action. One set of 10-12 times, do 2-3 sets.
Method 2
With your legs separated and hip-width apart, hold a dumbbell in each hand with your palms facing you. The shoulders should be positioned forward beyond the pelvis, and the knees should be slightly bent. Release the dumbbells from your body, lift them up to your shoulders, and extend your elbows outward. Lower slowly and return to the original position. This is a comprehensive approach. One set of 10-12 times, do 2-3 sets.
Method 3
A horizontal bar is connected to the top and positioned horizontally around the chest. Slowly lower the bar, keeping your elbows still while straightening your arms and bending slightly as you reach the bottom of the movement. Slowly bring the bar back to the starting position.
Method 4
Lie on the mat, hold the dumbbells with both hands, bend your legs, slowly lift the dumbbells upwards, but keep your elbows slightly bent, and then slowly lower them Go to the area near the head and repeat this action 20 times.