Hehe, landlord, push-ups can only be practiced in three parts of the arm, and two parts have no effect. Here are some ways to exercise these two parts: 1. Biceps biceps brachii 1. Alternate bending: mainly practice biceps brachii and separate biceps brachii. Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn. 2. Alternate bending: mainly practice biceps muscle peak. Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers. 3. Lateral bending: mainly practice the brachialis and forearm muscles. Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately. Second, triceps brachii 1. Neck flexion and extension: mainly practice triceps brachii. Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately. 2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii. Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers. Moreover, protein should be supplemented after exercise to fully recover the injured muscle fibers.

How to exercise arm strength at home (there is no equipment at home)

The quickest way is to find something similar to practicing horizontal bar, such as a door beam and a tree, and keep pulling up every day until it can't be pulled. Don't get off at once if you can't pull. Hang it on the tree until your arm becomes hard. In a month or two, you will close the door. Let's go When I joined the army, I only pulled three horizontal bars, so I kept practicing for several months and could pull more than 20.

How to exercise at home can improve arm strength.

Push-ups really don't want to do an exercise. Go to the next exercise software. There are some in it.

How to practice arm strength at home, novice, where to start?

Do push-ups and pull-ups. Exercise to biceps and triceps respectively.

3 to 5 groups of standard push-ups, each group doing 10 to 20, each group resting 1 min. Through the last flight of stairs are: key push-ups, lever push-ups and so on. Focus on push-ups means that one hand should be placed on an object as high as a blue ball, and the other hand should do push-ups normally. The lever push-up assistance is that one hand is placed on the ground and the other hand does push-ups normally. With the improvement of physical strength, I will recover my physical strength by going up a flight of stairs.

Pull-ups can exercise the back and biceps brachii. Do 3 to 5 groups, about 10, and rest between each group 1 minute.

How to exercise arm strength and wrist strength at home

Push-ups don't need props, just stick to them every day. Push-ups mainly exercise pectoralis major and triceps brachii, as well as deltoid toe, serratus anterior, coracoid process and other body parts. Push-ups are daily exercise and a basic training in physical education class, especially military physical training.

How to develop arm strength correctly?

Exercise in the gym: Exercise time should not be too long. Every day 1 hour is a very large amount of exercise. Muscle aches indicate that you are growing muscles. This is the biggest reward for fitness enthusiasts. Pain every day means that your daily exercise has achieved your goal, but it is basically impossible, because when people practice to a certain extent, if your muscles are not fully rested, you should give them room and time to grow. Then you won't feel sore even if you practice again. At this time, you need to rest for two weeks to give your muscles enough time to grow. Here are some exercise methods I use to practice fitness for your reference.

Use dumbbells, preferably with variable weight. According to your own situation, choose one who can do about ten weights, practice biceps and do 3-4 groups. It's best when you feel that your arm is bloodshot and hard.

The way to practice chest muscles is to do bench presses or push-ups or birds (these actions can be searched online). It should be noted here that the posture must be standard. When the body is down or the barbell is down to the chest, it should be kept for about 5 seconds before coming up. According to your own situation, decide how many as 1 group and 5-8 groups.

You should keep doing these exercises for one month, and rest for two days every five days. You should keep up with nutrition and eat more high-protein foods, such as eggs, milk, beef, chicken and pork. This month is your introductory exercise, and after one month, you should take a week off to do elementary exercises. You can also do about eight biceps exercises, and do 5-8 groups every day. Do push-ups and other exercises to lift your feet. The higher the exercise, the upper part of the pectoral muscle (the higher the upper body lies, the higher the training) and so on. There is also the distance between two hands. The wide distance exercises the pectoralis major muscle measured outside the twitch, and the narrow distance exercises the inside of the pectoralis major muscle. Do 10 group every day. Stay for at least 5 seconds after paying attention and stick to these exercises for 3 months. Wish you success!

Exercise at home: It's easy. As long as you use your brain, such as biceps, you can use a bucket. How much water it contains can be controlled by itself, which is equivalent to adjusting the weight. You can also use buckets for deltoid muscles. There are many ways to do chest push-ups, such as doing them on the ground or lifting your feet. The parts of chest exercises are different. There are also three stools for super push-ups, one in each hand. Put your feet on the third stool, and then lower your body to a height lower than the stools with both hands, and stay for 5 seconds at the same time. Remember to stop so that you can do supine muscles. I suggest you do it first. Abdominal muscles can be practiced in bed, and you can start to find a quilt to press your feet. To some extent, you can do it directly without pressing your feet. You can use the door at home to expand your back. Remember to find a strong door, or it will crush. Hehe, then put a towel on the top of the door and put your hands on the top of the door to do pull-ups. Leg muscles can practice one-legged squat. The method is to kick up with one foot and squat down with the other. There are many ways to practice. I'm tired of typing. Oh, you can ask me any more questions. Finally, I want to tell you that the muscles of each part should be exercised in groups. For example, you can practice five groups of abdominal muscles, each group of 50 pieces, and practice every day. Other things are similar. Experience it for yourself! I wish you success, remember, all these things must be adhered to, otherwise it will be useless!

By the way, these are all my own training experiences. I changed from 96 kg at the beginning to 126 kg now (my height is 170). After half a year's exercise, I practiced according to these methods. I can do it, so can you. My muscle lines are fine now. I hope my experience can bring you some reference! ! !

How to practice arm strength and chest muscles (at home)?

Hey! I haven't worked out for many years. Let me introduce you!

Exercise arm strength {at home }: 1, push-ups are good for both chest and triceps deltoid (but after a long time, I don't feel anything. I need to gain weight for myself. For example, it is not recommended to practice adjusting the angle of the foot with your fingers. 2. Your barrel method is very good. It's been a long time to practice bending your arms with a bucket (learn more new moves to develop other muscle groups), so add water to the bucket to increase your weight. 3. Pull-ups {If you joke about your doorframe, and there is no doorframe in the city now, put a ring on your balcony }4. In fact, the best thing is that dumbbells are small and light. 5. Arm exercisers {not recommended} feel that their strength has not increased after a long time {and they have to buy again to increase their weight, which is a waste of money.

Practice chest muscles {at home }: 1, dumbbell practice bird lying down and chest opening {remember to tuck in and chest out, and you can open your chest with your arms bent or straight }2. With the help of a chair (with armrests): Stay seated (remember to stay seated from beginning to end). Hold the handrail with both hands. Bend the forearm and arm 90 degrees. Just touch the chair surface and straighten your arms. (Keep your legs suspended, and keep your legs and thighs at 90 degrees after sitting. It's not bad to practice abdominal muscles. ) do it back and forth repeatedly. Remember to bend your arm and straighten it hard. Stay seated and lift your body hard. Don't you understand? Sorry, you can't send pictures.

Time: It is recommended to practice strength before going to bed or at dusk. It is best not to practice strength in the morning, it will bring you pain, and it will be bad to work and study with you all day.

PS: You'd better go to the gym. If it's inconvenient, go to exercise for a few days and learn the posture. Go home and develop it yourself (strength exercise is accompanied by nutrition-nutrition should keep up)

How can you simply practice your arm strength at home?

Use two thick dictionaries, hold them in your hand, bend and straighten your arms, about 30 a day, and keep doing them. Within a month, it will be effective. Try it if you don't believe me ~ ~ ~

How to exercise muscles at home

Push-ups practice chest sit-ups and abdominal muscles, so that the whole muscle group of the chest has exercise.

Your doorframe is pull-ups. I often exercise my back muscles like this.

Arm muscles: Your arm strength is good. Push-ups and pull-ups are good for your arm muscles

The rest are leg muscle squats and weight squats. Simply put, you can squat down with a heavy object and stand up with a bucket or something.

All of the above can be done at home.

How to exercise arm strength is like a topic, how to exercise arm strength at home.

Do push-ups or dumbbells.

You can buy a push-up bracket to do push-ups, so that the action is deeper and the exercise effect is better.