Every boy likes to have strong and charming arm muscles. A strong body can make us feel more outstanding in front of others. In fact, it is not difficult to exercise arm muscles. As long as you persist in training and choose the training movements that suit you, you can develop a strong arm. Do you know how beginners can exercise their arm muscles?
1. Dumbbell Curl
Dumbbell Curl is a very common training movement , Dumbbell curls mainly train the upper arm muscles of our arms, such as the triceps. When training dumbbell curls, hold a dumbbell in each hand and stand with your feet slightly wider than shoulder width apart. Let your arms hang naturally at your sides, palms facing forward. Bend your arms upward to the front of your arms. When training, be sure to keep your knees slightly bent, your elbows as close to your body as possible, and your elbows should not be placed on either side of your stomach during training.
2. Push-ups
Push-ups are a simple and common exercise that can strengthen and exercise upper body muscles and core strength training. There are many variations of push-ups to accommodate a variety of abilities and focus on different parts of the muscles. When we train, we don’t need to rely on places and equipment. We can train anytime and anywhere. It is one of the best training exercises to strengthen arm muscles. When training, we should pay attention to that our hands should be shoulder-width apart. When bending the arms, they should lower to a height of about 1 centimeter from the ground to the chest, and stop for 2 seconds before returning to the original position.
3. Dumbbell bench press
When we train dumbbell bench press, we can tilt the stool 30-45 degrees, then put the feet flat on the floor, and the person lies flat On the stool. With your palms facing forward, raise the dumbbells to chest height. Breathe and press the dumbbells up until your arms are fully extended without letting the dumbbells touch. After pausing at the top for a second to allow your muscles to fully feel the pressure, lower the weight to the side parallel to your shoulders until your elbows form a 90-degree angle, then repeat. The intensity of training should be determined according to individual circumstances. In the early stage, you can do 10 movements in one group, 5 groups a day.