The muscles of the arm mainly include biceps brachii, triceps brachii, deltoid and forearm.
If you just want to practice your arms, you can do it every other day or two.
The biceps brachii mainly relies on dumbbells or small barbells. One method: standing, holding a dumbbell (or a small barbell), keeping the big arm motionless, sticking to the body, keeping the body motionless, and then lifting the dumbbell by the small arm until it is about 70 degrees with the big arm, and pausing for a while. A group of 8~ 12, each group is 2 minutes apart, and 3~4 groups are made.
There are many methods for triceps brachii. Here's one: the puller's exercise: the legs are slightly bent, the upper body is upright, the big arm is clamped still, and the forearm is pulled from top to bottom to the straight arm. A group of 8~ 12, each group is 2 minutes apart, and 3~4 groups are made. If you want a better effect, you can change the rod of the puller into a rope, and add a downward wrist movement when you pull it down, which is better.
Deltoid muscle: dumbbell flat lift: standing posture, holding dumbbell, arm slightly bent, arm lifted upward at a constant speed through both sides, while keeping the arm angle unchanged, driving the forearm upward, and pausing when the arm is horizontal. A group of 8~ 12, each group is 2 minutes apart, and 3~4 groups are made.