Four groups of dumbbells bend alternately, each group has 10 dumbbells.
4 groups of barbells with narrow grip bending, each group 10.
Triceps brachii: 4 groups 10 press the rope.
Four groups of supine arm flexion and extension, each group 65438 02.
There are 4 groups of sitting arm flexion and extension, each group 10.
It's easy if you don't have time to go to the gym. I suggest you use horizontal bar to exercise your muscles, and the effect is good.
Pull-ups on horizontal bar can effectively stimulate latissimus dorsi and arm muscles.
Pay attention to different grip distances and different stimulation sites. Wide grip distance can effectively stimulate the lateral latissimus dorsi and biceps brachii, and secondly, it has a good exercise effect on the lateral pectoralis major.
Narrow grip can effectively stimulate the inside of latissimus dorsi and biceps brachii, and this action also has a good effect on the stimulation of the inside of pectoralis major.
In addition, you can also do push-ups, pay attention to the distance of hand support. The wider the distance, the more it can stimulate the lateral pectoralis major and the whole triceps brachii. The narrower the distance, it can stimulate the inside of pectoralis major and the long head of triceps brachii.
I wish you a happy fitness!