The arm has always been a symbol of strength, and the first difference between ordinary people and bodybuilders is reflected in the arm. Strong arms have always been what everyone wants, even women are no exception. Good-looking arm lines can instantly improve a person's temperament, make the arm look slimmer and get rid of annoying meat.

The muscles on the arm are mainly divided into triceps brachii, biceps brachii and forearm muscles, of which triceps brachii is the largest, accounting for about two-thirds of the arm area. Although biceps brachii is relatively small, it is a muscle that men like to show off very much. Schwarzenegger is a famous bodybuilder. He likes to show off his biceps like a mountain peak, which seems to be a symbol of strength.

Push-ups have always been the most traditional and common exercise.

This action can train the muscles of the chest, shoulders, triceps brachii and forearm. It is a very versatile unarmed action, with many varied movements, such as diamond push-ups and high-impact push-ups. For those who have no fitness experience, there are also corresponding squat push-ups.

The main point of action is to keep your body in a straight line and don't lift your hips too high. If you want to exercise the muscles on your arms, the distance between your hands should be narrower, so that you can focus more on the triceps brachii.

There are many kinds of arm training methods, which can be training alone or together with large muscle groups, but training alone has the greatest stimulation to muscles and the best effect.

Dumbbell double bending is a symbolic action to train biceps brachii, and it is also a common action for everyone.

The main points of action are the stability of the body and the fixation of the big arm, so as to prevent borrowing and achieve the maximum isolation effect. Compared with barbells, dumbbells have the advantage of high degree of freedom and can change modes at will, especially muscle carving dumbbells.

Bench press is a chest muscle training action for everyone, but by changing posture, it can become a triceps training action.

First, adopt a narrow grip distance, then slowly put down the barbell, with the elbows inward rather than outward, facing straight ahead, and the big arm clamping the body, which can stimulate the triceps brachii as other movements, and also enhance the strength of the upper limbs.

The arm belongs to a small muscle group, and its recovery ability is fast. You can train 2~3 times a week, twice with large muscle groups, and once with targeted isolation training, so that your arms will grow rapidly.

Compared with chest and back, arm training will be simpler, because the sense of strength is more direct, novices can get started quickly without looking for a sense of strength, and strong arms are also very helpful for other training, and you can bomb arm muscles at will.