1. Use dumbbells with proper weight as the load, and bend your elbows with dumbbells in both hands.
① Under normal circumstances, according to the structural characteristics of dumbbells, choose a dumbbell with appropriate weight as the load. Bending elbows with dumbbells in both hands mainly exercises biceps brachii, elbow extension mainly exercises triceps brachii, upper arm abduction mainly exercises deltoid, stretching mainly exercises wrist extensor, wrist extension mainly exercises hand raising, and wrist extension mainly exercises wrist extensor and wrist joint.
② Exercise must follow the principle of step by step, keep proper training, and don't rush for success to prevent muscle strain. In the process of exercise, we should ensure a reasonable diet and give muscles enough energy to meet the needs of the body.
2, you can consider practicing push-ups.
I believe you are no stranger to push-ups. This action is still very simple, but it should be carried out according to your current situation. If you have too many and are a beginner, Bian Xiao suggests that you should gradually increase the difficulty. Although this action seems simple, it is still difficult to make it a standard.
If you find it difficult to do this action, we can try to do it on your knee, because it will make you better adapt to this intensity. First, consider practicing push-ups. Get up every morning and do three groups of push-ups, one group of 20, which can effectively exercise arm muscles. But before doing push-ups, do warm-up exercises and avoid opening your arms.
3. Sit-ups and bends.
① Curling on your back is still difficult for some beginners. When exercising, we need to sit on a stool and then choose some small dumbbells to exercise. In the process of our exercise, our upper arm is perpendicular to the ground, and then doing some blessing actions can have a good exercise effect on our triceps.