This is the simplest basic training method. Simple operation: bend gently with your left and right hands and lift handrails of different kilograms. Maybe you think it's a simple thing, but it's really not a simple thing. For example, you can try 30 kilograms. I can assure you that if you have no experience in fitness training, you will find it hard.

In fact, this kind of training should be carried out from the beginning. This arm with a proper weight of kilograms will bend him up. Train for half an hour every day. It should be noted that during each training, the arm strength device is slowly lifted first, and then slowly lowered.

Remember, it must be slow. The key to fitness is to abide by the rules of fitness, if you can strictly abide by these rules. Then I can assure you that your arm strength will take about 30 days to improve.

Step 2 put your hands on your chest

This method is suitable for friends who have been doing it for a while. When doing this kind of training for the first time, remember to stand firm with your feet, then make sure that the distance between your feet is far enough, and then bend your knees slightly, while holding your arms tightly with your hands and bending them to your chest until your hands touch each other.

Each training requires three groups of training, and each group can guarantee 12 times to achieve the training effect. The first trainer can try 30 kilograms. If you try a bigger kilogram from the beginning, it is likely to cause muscle strain. Therefore, first-time trainers need to pay more attention.

3. Backward and reverse grip method

This method can not only exercise arm strength, but also exercise back strength. The specific operation of this method is as follows: put your arms behind your back with both hands, put your arms close to your waist with both hands, and then fold your hands up to the front until both ends of your arms are completely close to your waist.

This action mainly needs to hold the arm with both hands, otherwise it will cause back injury. This method is the most advanced arm strength equipment, because it can not only exercise arm strength, but also exercise waist strength. It is a very good self-improvement process for bodybuilders.