Arm muscles are often the most important sign for men to directly show their charm and strength. If you go to the gym, you can see male friends practicing arm strength everywhere. Having strong arms has become the dream of all male friends. Novice, don't worry The following three movements will make you have enviable strong arm muscles quickly. Exercising upper limbs is as simple as that. Let's go to the market and see what to do.

The first action: dumbbell rotation

First of all, we need to use dumbbells, which are the most common equipment in the gym. Let's lie flat on the equipment, face the ceiling, relax, and then adjust our breathing. The legs are naturally separated by a distance and placed vertically on the ground. Grasp the dumbbell with both hands at the same time. When the dumbbell is pushed back, our elbows can be slightly arched to make the dumbbell closer to the ear. You can also bend your hand a little bit to cooperate with stretching. This action must stretch back and forth along the distribution of our upper body muscles, so that more muscles can get fitness exercise. Let our fitness effect be more obvious. This action can not only exercise our arms, but also exercise our pectoralis major muscles. This is a very comprehensive job. Do 10 exercise as a group, and continue to repeat exercise after rest. Do at least 3 groups every day.

The second action: one-arm push

Let's stand up first, then take out the instrument pad and put it on the ground. Then one leg bends forward at a right angle of 90 degrees, and the other leg kneels on the instrument. At the same time, keep your body straight, raise your head and abdomen. Then take out a dumbbell and press it on one side of a kneeling leg until it is pushed over your head, then slowly put it down and let your body return to its normal position. One group does 10, then changes legs and repeats this action, so that both sides can get the same exercise. Do 3 groups on both sides every day. This action is mainly to exercise our triceps and also to exercise our abdomen.

The third action: bend the rope

First, we stand facing the musical instrument, and then grab the outside of the musical instrument EZ bar. First, we use our palms to slowly tilt forward and inward with the change of the shape of the bar, and then our elbows slowly approach our bodies. Then fix our upper arms, adjust our breathing, and slowly lift the barbell with our biceps. We can stop lifting until our biceps are fully stimulated and contracted.

This action is mainly to exercise our biceps brachii through equipment to make our arm muscle lines stronger. Do 10 exercise as a group, and continue to repeat exercise after rest. Do at least 3 groups every day.

The above three movements are not very simple, but they can exercise our arms in all directions. Let male friends have desirable strong unicorn arms quickly. The number of these three movements can be increased as we exercise for longer and longer, according to our needs and endurance. When we do fitness exercises, we should keep the speed slow and even, which can make our exercise effect more powerful.

I hope everyone can do these three actions as required every day. Be sure to take time out for fitness exercise for a long time, and don't waste time because you don't do it for a few days. In addition, we must control our diet and combine healthy and light fitness meals with our fitness activities. It is best to control the fitness time at night, and it is also good to do several groups before going to bed, which can make us fall asleep faster. If you sweat after every exercise, you'd better take a bath to clean it, which will also help our muscles relax and make the fitness effect better.