What should I do if my arms are particularly thin at the beginning of fitness? Many friends who have just started to get in touch with fitness really want to practice their arms big and thick, because practicing their arms will make them look strong and give people a sense of security. Arm muscle is an important muscle tissue to shape the inverted triangle figure. With smooth arm muscle lines, you can not only make people look stronger, but also dress more stylish. Now that it is summer, arms are often exposed in daily life, so arm training is very necessary. How to build strong arms? What are the effective training skills? Let's take a look! ?

So, how do you make your arms bigger? Everyone should know that the arm circumference mainly refers to the arm circumference of the upper arm, which is mainly composed of biceps brachii and triceps brachii. So we need to develop the muscles of biceps brachii and triceps brachii.

Today, I will share 6 arm training movements, 3 biceps and 3 triceps. If you want to practice your arm circumference, you should train more and stimulate your muscles. After training, you should replenish foods that are easy to absorb and digest, such as bananas or protein powder. Practice more, eat more and rest more, so that muscles will grow faster.

Arm training plan, 1 * * * 6 movements, 4 groups for each movement.

Action 1: the elastic band is bent at both ends.

Do 15 times in each group, and do 4 groups, with a rest time of 30 seconds between groups.

Action two barbell bending

Do 12 times in each group, and do 4 groups. Rest time between groups 1 min.

Action 3 Dumbbell Bend

Do 12 times in each group, and do 4 groups. Rest time between groups 1 min.

After practicing biceps brachii, do the training action of triceps brachii.

Action four-rope neck extension

Do 12 times in each group, and do 4 groups. Rest time between groups 1 min.

Action 5 Drop the rope.

Do 15 times in each group, and do 4 groups. Rest time between groups 1 min.

Action 6 The barbell legs bend and the back arms stretch.

Do 10 times in each group, and do 4 groups. Rest time between groups 1 min.

After biceps brachii and triceps brachii training, you should do some stretching exercises.