0 1 Before doing exercise, we should do some warm-up exercises, such as push-ups, sit-ups, etc., which are helpful to improve the arm strength and abdominal strength. Of course, 10 only takes a few minutes to warm up.

Then we can choose to lift dumbbells, and those with strong arms can choose heavier ones. Pay attention to the standard of action when lifting dumbbells. First, pick up the dumbbell with both hands, then put the upper arm close to the chest, and then slowly lift the dumbbell with the lower arm and slowly close to the chest.

If the gym has gantry and rope equipment, you can choose to throw rope. Pay attention to the stability of the footwall when throwing the rope, and then squat for half an hour to throw the rope into waves, which usually takes half an hour. This action is beneficial to the exercise of triceps brachii.

Later, you can also lift the iron, put the barbell on your shoulders, then stand up straight, hold the pole with both hands and try your best to lift it above your head. Remember that this action is very dangerous. It is recommended to be accompanied by a coach.

It is especially recommended to eat some foods high in protein after returning home, which is beneficial to muscle growth.