Every boy wants to have a strong body, because a man with muscles looks perfect and charming. So what are the ways to exercise muscles? Below I will share with you the exercise method of arm muscles!

The method of exercising arm muscles 1 1. Say goodbye to the meat.

1, standing posture, legs open shoulder width, back straight, left elbow bent on chest, perpendicular to the body, right hand resting directly below left elbow, shoulders naturally relaxed, inhale. Move your left elbow to your right shoulder with your right hand, press your shoulder, exhale slowly, stay for 10 seconds and then change sides. Straighten your right arm to the left, bend your left elbow, draw your right arm closer to your body, press your shoulders, exhale slowly, and change sides after staying for 10 seconds. Hold your head high, cross your forearms, and hold your left elbow with your right hand.

2. Lift the mineral water bottle to the ceiling with the right arm close to the ear, and hold the right shoulder joint with the left hand from the front. Then bend your elbow and let the mineral water bottle sink to the back of your head until the elbow is at right angles and then go back to the previous step. Repeat 15 times and then switch sides.

Second, the flat lift exercises strength.

1. Take a mineral water bottle of about 600ml in one hand and naturally hang it at your sides. Put your hands down, straighten your arms, lift the bottle to both sides until it is shoulder height, and then go back to the previous step.

2. Take a mineral water bottle of about 600ml in one hand and naturally hang it on your sides. Straighten your arm with your left hand, lift the bottle forward to shoulder height, then put it back to your side, and repeat the above actions with your right hand. Lift the bottle forward to shoulder height with both hands at the same time, and then return to your side. Repeat 1-2, repeat 15 times.

Third, practice push-ups more.

1 push-ups

Stand with your feet against the wall, with your hands shoulder-width apart, your chest supported on the wall, and your feet directly below the pelvis, one foot backward. The weight of the body leans forward until the elbow bends 90 degrees. When leaning forward, the heel can be slightly off the ground and the back can be kept straight.

2, tilt push-ups

Support your left and right hands with two solid stools, with your hands shoulder width apart, and keep your body lying flat at 45 degrees to the ground. Then bend your elbow to make your center of gravity sink to 90 degrees with your elbow, and then straighten it. Repeat 12- 15 times. The wider the distance between your hands, the more you can exercise your pectoralis major. When the distance between hands and shoulders is almost the same, the effect of shaping arm lines is more obvious.

3. Wide version of inclined push-ups

Find a sturdy chair that won't slide. Keep your hands shoulder width apart, support your body weight straight on the surface of the chair, put your feet together, put your toes on the ground, put your back and legs in a straight line, and make a 45-degree angle with the ground. Keep your body straight, and sink until your elbow bends to 90 degrees, and stay for 1-2 seconds.

4. Push-ups with knees on the ground

Kneel on all fours, with knees directly below the hip joint and back at 1 sole. Keep your back straight, bend your arms and lower your body's center of gravity until your elbows are at 90 degrees, then pause for 2 seconds and return to the previous step.

5, standard push-ups

Keep your body straight, put your feet together on your toes, straighten your arms, put your palms directly under your shoulders, slightly wider than your shoulders, and concentrate on your hands. Bend your arms and lower your center of gravity until your elbows are bent at right angles and your chest is about 1 fist width from the ground. Stop for 2 seconds, and then return to the previous step. Repeat 12- 15.

How do men develop arm muscles? You need to exercise for a long time. No one can practice in a day. Only perseverance can be effective. And to stick to it, you can't stop exercising with little effect, so it won't be long before the fat comes out again.

Method of arm muscle exercise 2 Strong shoulders are always a symbol of boyfriend's strength, which is why many men attach great importance to arm muscle exercise in the gym. This may also be the most intuitive performance to judge whether a boy is strong or not. Therefore, the practice of arm muscles can not be ignored.

But in the gym, the difference between experienced people and inexperienced people is also obvious. Some people have practiced for a while, and their arm circumference has improved obviously, while others have not changed at all. The main reason is that I don't know the correct exercise method and how to match nutritional supplements. Coordinated development of the whole body and exercise are the best methods.

Today, I introduce some movements about arm exercise, which both boys and girls can learn, and those who have boyfriends can also let their boyfriends learn well. After that, lifting you with one arm is no longer a problem.

Action 1: Pull-ups

Action points:

This is a warm-up exercise to practice your arms. The most indispensable part of arm training is pull-ups On the bar, you hold the bar with your hands behind your back and your feet cross in the air.

Lift your head with the strength of your arm, try to lift your head over the bar, and your shoulders are parallel to the bar; Pay attention to your arm strength when you put down your body, gradually put down your body and feel your arm strength. When you straighten your body up and down, you can fully feel the arm strength and tighten your waist and abdomen. Tighten your arms inward as much as possible, feel the contraction of your arms, and lift your body upward. Generally, 8- 10 is a group, and one * * * completes 3-4 groups.

Action 2: Short-distance push-up training

Prepare a yoga mat, hold your body down with the palms of your hands, the distance between your hands is narrower than your shoulders, your feet and toes are on the ground, your body is parallel, your head and neck are parallel, and your waist and abdomen are tightened, so that your hands and toes can form the support point of your body; Start doing push-ups, and gradually press your body down. Try to be parallel to your body when your arms are pressed down, so as not to collapse, and keep your body straight when you press down. When supporting the body, both arms support the body at the same time, and you can obviously feel the strength of the triceps; It is suggested that each group should complete 10- 15, and one group should complete 4-5.

Action 3: Elbow Support

Hands and elbows are supported on the yoga mat, the body is in a straight line, the big arm and the small arm of the arm are in a straight line, the hands are in front, the toes are on the ground, and the elbows and toes support the body straight; Tighten the waist and abdomen, and the buttocks also need to be clamped. The whole process is a static action. Don't shake your body from side to side, try to keep your body parallel; There is no specific number of groups in this movement, but it is important to stick to your own limit time as much as possible, and you can control the time according to your physical strength.

Action 4: rope pull-down training

This action is mainly done on the rack. Put the soft rope on the shelves on both sides and adjust it to the appropriate weight. The body is slightly away from the rope, the legs are slightly bent, and the hands and arms are clamped at the sides of the body. Slowly pull the rope below the abdominal position, and use your arms hard. Pull the rope to the position of the abdomen, pause for a while, and then put it on; Be careful not to put the rope too fast, slowly put the arm back to the starting position, and pay attention to tightening the abdomen and keeping the back straight; This action can be done in a group of 10- 15, or it can be done as an exercise according to the intensity of first big and then small. It is also * * * to complete groups 4-6.

Action 5: dumbbell side lift

Hold two dumbbells with proper weight in both hands, keep your back straight, your knees can be slightly bent, your palms are opposite, and your shoulder muscles should be relaxed; Use the strength of the arm to lift the dumbbell, put your hands on the front to lift the dumbbell, keep your hands facing each other, keep your arms parallel to the ground, and keep your shoulders straight; Then slowly control the arm to lower slowly. Pay attention to the arm force throughout the whole process, each group is 5- 10, one * * *, and complete 3-4 groups. It is very important that you should pay attention to stretching when exercising your arm muscles, and at the same time, you should pay attention to supplementing enough protein, which will help the formation of arm muscles and the recovery of damaged muscles. Therefore, exercise is very important, and it is also important to supplement it in time.