A thin man, no matter how hard he exercises his arms, can hardly make them as strong or even thicker as in movies or photos. Because the arm is not like the thigh and other parts, we can't do without the assistance of the arm every day, and exercise the arm invisibly. Thigh and other parts, for most people, do not exercise much all day, so even thin people can exercise.
Your first step is to accumulate the meat on your hands. You need muscle and fat. After all, it is a strong premise. In this regard, I suggest that you eat more foods containing high protein during exercise. A bag of milk, two eggs and three ounces of beef a day are all necessary. It would be better if we could eat more beef.
With the preconditions, we can start the exact training. The first is the forearm exercise method. Because the forearm is flexible, we must pay attention to the problem of quantity in training, and we must not do too dangerous exercise.
So I recommend dumbbell muscle building. This method is to sit down first, preferably on a bench that is not too high, then put your hands flat on your thighs, hold the dumbbell in one hand, and then lift it slowly. In the process of lifting, it must be noted that the elbow joint of the hand needs to be in close contact with the thigh at all times, and it should not be allowed to leave the thigh, otherwise it will not be your forearm but your arm.
This method should control the speed well in the early stage, preferably not too fast, and then gradually increase the speed after proficiency. Paying attention to quality in the early stage and standardizing movements are very helpful for later training. Generally speaking, it's best for beginners to do it once a day, in three groups of twenty, at intervals of half a minute, alternately with their left and right hands.
As for the big arm, you can consider practicing push-ups. Although this method is slow to take effect, it is stable, safe and comprehensive, and there will be no problem.
If you want to gain muscle quickly, you can consider using dumbbell method, but this time, instead of putting your hands on your legs, do it in the air. The specific steps are the same as the forearm, except that the elbow joint is placed on the leg and changed to immobility. At the same time, it is best to hold the position of biceps brachii with the other hand to prevent the muscle from being crooked, which is not only ugly, but also useless.
In addition to doing these muscle exercises, I suggest that you can also play more than a dozen punches after training, which are common straight punches, heavy punches and uppercuts. This is very helpful to eliminate fatigue after a lot of training, and at the same time, it can improve the explosive power of fists and greatly enhance combat effectiveness.