Strengthening arm strength can exercise biceps brachii and triceps brachii. Carrying a bucket can exercise biceps. Just add water or other objects to the bucket to increase the weight of the bucket, and then do a bending action to exercise the biceps brachii. Just do narrow push-ups on triceps brachii.

Exercise method:

Biceps brachii: dumbbell single arm flexion and extension (6 groups in each group)

Triceps brachii: 3 ~ 8 groups of narrow push-ups, each group doing about 10 ~ 15.

In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Beginners can add the weight of buckets to the load of 8 to 12RM, and each group can make about 8 to 12 buckets. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

Wrist strength training method: do 4 groups of wrist flexion, each group does 15RM.

Starting posture: Hold the barbell or dumbbell with both hands upside down (palms up), the grip position is shoulder width, and the forearm is placed on the bench.

Action essentials: keep your forearm still, bend your wrist, and put down the barbell or dumbbell. Pause for a while, then slowly bend the barbell or dumbbell to the forearm as high as possible; Pause for a while, then slowly put down the barbell or dumbbell and return to the starting position.