1. Bending: Bending with dumbbells or barbells can effectively exercise biceps brachii and brachialis muscles of the arm. Keep your upper arm parallel to the ground, slowly lift the weight, and then slowly put it down. Repeat the action, 8- 12 times in each group.
2. supine arm flexion and extension: lying on a flat bench, holding dumbbells in both hands and arms straight. Bend your elbow, lift the dumbbell to your shoulder, and then slowly lower it. Repeat the action, 8- 12 times in each group.
3. Bow down the bird: bend the body, hold a dumbbell in each hand, and bend your arms slightly. Spread your arms to your sides until they are parallel to your shoulders, and then slowly close them. Repeat the action, 8- 12 times in each group.
4. Flat support: This is a kind of whole-body exercise, and it also has a good exercise effect on arm muscles. Keep your body straight, with your arms at a 90-degree angle to your shoulders, and keep this posture for a while. Repeat the action for 30 seconds to 1 minute each time.
5. elastic belt exercise: Using elastic belt for arm training can increase the training difficulty and improve the exercise effect. For example, actions such as winding and pulling can be performed.
6. Aerobic exercise: Aerobic exercise such as running, swimming and cycling helps to burn fat and make the arm lines more obvious.
Attention: Keep correct posture during exercise to avoid injury. At the same time, we should pay attention to gradually increasing the intensity of training and not overtraining. During exercise, protein can be properly supplemented to help the muscles recover growth.