Among them, the biceps brachii, triceps brachii and forearm muscles must be taken care of in training. Now, I'll introduce you to four common arm exercises, so that you can build strong arms as soon as possible. Come and have a look, I hope I can help you.
1. Standing barbell bending (biceps brachii)
This is a very common action to train the arm, which is very suitable for our training. This action is carried out with the help of barbells, which increases the intensity of our training. Although training will be more difficult for us, it will stimulate our muscles more effectively, increase our training efficiency and shorten our training time.
Finally, when we are doing it, we must pay attention to: control the weight of barbells reasonably, and gradually increase the intensity of our training with the deepening of our fitness. We can adjust our training frequency according to our own situation, which can effectively increase the efficiency of our training and let us have strong arms as soon as possible.
2. Tilt the dumbbell upward and bend (biceps brachii)
This movement is mainly carried out with the help of dumbbells, which can help us exercise biceps very well. Therefore, we must control the weight of dumbbells reasonably when doing it. You can choose a smaller dumbbell at first, and gradually increase with the deepening of fitness, but don't exceed your maximum limit.
Finally, when doing it, we need to pay attention: the inclination of the bench is 45 degrees, which is the most suitable angle, and then we should pay attention to keeping our wrists in a neutral position during training, which makes us more labor-saving in training and greatly increases the efficiency of our training.
3. The priest's stool is bent (biceps brachii)
This is also a very good exercise for biceps brachii, which is very common in the gym and is loved by the majority of fitness partners. We need to use the priest's stool for this exercise, so that the training will be easier and will not consume too much physical strength, which will not only enable us to get effective training, but also enable us to develop strong arms quickly.
In addition, when doing this action, it should be noted that we need to use the method of reverse grip for training, which can make our biceps stimulation more in place, stimulate our muscles more effectively and purposefully, and ensure the maximization of our fitness efficiency.
4. Flexion and extension of parallel bars (triceps brachii)
This is a training action to train our triceps. This movement is different from the first three movements, and we mainly finish it through the parallel bars and flexion and extension. Therefore, when we do this action, we should keep our body and arms in a vertical state, which will make our training more effective and muscle stimulation more in place, so as not to make our training spend a lot of energy but get nothing.
Finally, we should pay attention to this action: we can also pick up a dumbbell and use a belt or foot to carry the load. The effect is not much different from that of parallel bars. The main reason is that we need to pay attention to the weight of dumbbells. At first, we used some lighter dumbbells, and gradually increased the weight with the deepening of fitness.