Then do targeted training.

The easiest way is to find someone to touch it when exercising, which muscle has the greatest strength (that is, the hardest), indicating that this muscle has been exercised.

You are developing your own muscle group, so you should have high quality.

Do it in 3-4 groups, reaching the limit of 80% each time.

2-3 times a week

If possible, it is recommended to go to the gym for exercise. After all, professional equipment is more standardized than arm strength equipment and has better physical effect!