In strength training, there is less exercise in arm muscles and much more effort in leg exercises. In fact, the arm plays an important role in our upper limb movement, and its strength will bring convenience to our life and make us play a role in all sports.

Now my friend is nervous at work and can't spare more time to go to the gym to exercise. Today, I recommend three tricks to my friends so that they can exercise their developed arms at home. These actions can complete your arm exercise within 40 minutes after getting up in the morning, so as to achieve the purpose of both work and fitness.

First, do 10 minutes of warm-up activities, relax joints and sports organizations, and adapt to the later activities, so that the effect of exercise will be more obvious. After the warm-up, we will have normal training.

1, traditional push-ups

Although this action is the best action to exercise the pectoral muscles, it can stimulate the pectoral muscles well when the hands are widely separated, but when we shorten the distance between the hands, that is, when they are separated and narrowed, it has a strong stimulation to the triceps brachii of the arm. This is because our hands are in a special position. When your body moves down, the elbow bends bigger, which increases the damage range of our arm muscle fibers. When they get enough nutrition, it will strengthen the triceps brachii and strengthen the tendon strength of your elbow and wrist, especially at a narrow distance.

2. Sit on dumbbells and bend alternately.

During exercise, dumbbells can bend alternately in sitting position or standing position. We exercise at home. For the comfort of exercise, it is suggested to bend dumbbells alternately in sitting position. This action is mainly accomplished through the contraction, stretching and rotation of biceps brachii. During exercise, biceps brachii produces two different stimuli, one is elbow flexion and the other is forearm rotation. In order to achieve the effect, the forearm should be rotated 90 degrees outward to make the biceps brachii.

3, standing dumbbell side lift

A pair of dumbbells can exercise the arm. Although this action is mainly aimed at deltoid muscle exercise, there are arms involved in the training. When the arm moves sideways, contract the biceps brachii and triceps brachii, so that the dumbbell can be lifted horizontally with both arms. When dumbbells contract at the peak, the time of arm contraction and extension is prolonged, and the stimulation of arm is improved, thus achieving the purpose of exercise.

For the above three movements, it is suggested that the training intensity should be kept at 10 minute, and each movement should be done in 3 groups, 10 times. The interval of each action is 10 second or not. Little friends can make their own adjustments according to their actual situation, so that they can complete the exercises in a short time.