In fact, women are naturally more flexible than men, so it is difficult to build muscles. Female friends who want to lose arm fat don't have to worry about building developed muscles at all; But with or without fitness experience, most men have some muscles in their arms, which shows that men have great advantages in arm strength training.
Arm muscles belong to the small muscle group of the body, which is relatively easy to gain muscle or lose fat. The methods and skills of arm training are also relatively simple. Unlike chest muscles and back muscles, it is difficult to find a suitable force point during exercise. The arm is a flexible limb in our life. As long as we exercise a little, the effect will be obvious.
The training of arm muscles mainly includes biceps brachii, triceps brachii and forearm. Compared with large muscle groups such as chest, back and legs, the training intensity of arm muscles can be relatively reduced. The intensity here mainly refers to the amount of training every day.
So what are some simple ways to exercise your arms? Next, Bian Xiao will help you solve this problem.
1. Pull-ups/Push-ups
Push-ups and push-ups are the basic movements to comprehensively practice arm strength, which can be said to be the introduction to arm strength training. From physical education class in junior high school, teachers will popularize the correct posture that leads to upward and push-ups.
2. Rope pull-down
Rope pull-down is the training method of triceps brachii. At the beginning of training, you need to use the pull-down rope in the gym, keep your back straight, hold the rope handle with both hands, and naturally separate your legs from your shoulders. Keep breathing when pulling down, keep your hips in a riding posture, stay for 2~3 seconds and then slowly fall back.
3. Dumbbell bending
Dumbbell bending is the training method of biceps brachii. In order to avoid the help of other parts, when doing dumbbell bending, you can put one arm on the inclined plate with the help of dumbbells and bend the forearm with the help of dumbbells. You can also do it with both arms at the same time, hold dumbbells in both hands to keep your body upright, then bend your elbows with one arm and train alternately with your arms.
4. One-arm dumbbell flexion and extension in sitting position
One-arm dumbbell flexion and extension is a good way to train triceps brachii. When training, keep your back straight, lean back on the cushion, and naturally separate your legs. Hold the dumbbell from behind with both hands, then lift the dumbbell over your head with your arms, keep your arms upright, keep breathing, and slowly fall back. Pay attention to your chest during training.
Raise the dumbbell horizontally
Dumbbell lifting is a method of training triceps femoris. When training, your hands hang down naturally, hold dumbbells with both hands, and then raise your hands horizontally and stretch them to both sides, which can exercise the muscles behind your arms well. In addition, holding dumbbells in both hands naturally droops, and then doing shrug exercises can train deltoid muscles, which friends can try.
As a small muscle group of the body, the training method is relatively easy. If you want to exercise your arm strength, you can stick to Bian Xiao for more than one month. I believe your arm will change significantly.
Women who want to say goodbye to thick arms can also insist on doing arm strength training every day, and then cooperate with aerobic exercise (such as running). Farewell to the small thick arms is just around the corner.