How to exercise the muscles of the arm? In training, it is best to combine weight and light effectively, because heavy movements are not very comprehensive for the feeling of arm pumping (muscle congestion and expansion). Light weight training can pay more attention to muscle contraction, complete more times and get better pumping feeling. Basically, there is a standard of group interval, that is, after breathing returns to normal, a new group of training can be started. Because the arm is mainly used for joint training, the interval between groups does not need to be particularly extended.

Lift the dumbbell. You can stand or sit with your back straight, hold the dumbbell with both hands, and separate your arms so that the upper arm is parallel to the ground and the lower arm is vertical to the ground. This is the initial position, much like the action of surrender. Push the dumbbell hard from the shoulder to the top of your head. The trajectory is arc-shaped. Be careful not to touch two dumbbells together. Before the elbow joint is completely straightened, stop lifting and turn to slow and controlled descent, and stop descending when returning to the original position. Usually do 3 ~ 4 groups, each group 10 ~ 15 times.

Pull-ups. Hold the horizontal bar (palm forward) with both hands, slightly wider than the shoulders. When your feet leave the ground, your arms naturally droop and straighten. Use the contraction force of latissimus dorsi to pull the body up. When the chin exceeds the horizontal bar, pause for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi, let the body slowly descend until it is completely drooping, and then repeat. You can bend your knees, cross your legs, and let your body lean back slightly, which can better exercise your back muscles. Inhale when pulling up and exhale when hanging down.

Push-ups are familiar to everyone, and it is also good to use them to exercise the muscles of the arm. It doesn't need any props. You can do it when you are free at home. However, it should be noted that if the floor is too hard, it is easy to hurt your hands, so try not to do it on the rough cement floor, and it is best to do it on the grass and wooden floor.