Arm muscles are muscles that we often use in our work and life. If we do not exercise our arm muscles regularly, the muscles here will appear stiff. And exercising your arm muscles can not only enhance your masculine charm, but also improve your quality of life. So do you know how to train arm muscles at home? Let’s go take a look below!

1. Push-ups

The waist, legs, and buttocks form a line, and the main body strength is concentrated In the arms, support the body by constantly bending the arms to exercise the arm muscles; ensuring correct push-up movements can correct the shape of the spine, more fully concentrate the force on the arms and waist, and stimulate the muscles.

2. Push-up Bend

Push-up Bend incorporates dumbbells into push-ups, add a pair of weight-bearing dumbbells, hold the dumbbells with both hands, and hold the dumbbells in a push-up position. In the starting position, alternately curl the dumbbells with your left and right hands; this action mainly exercises the muscle groups of the back arms.

3. Arm holding weight

Practice the arm holding weight to naturally droop. When pronation, the palm is forward and the palm is backward. Start bit. Rotate the forearm slowly and in a controlled manner while observing the changes in the target muscles. Stop when the rotation reaches a safe limit, and then rotate;

4. Hold the curling weight in the right position

The elbow joints are slightly bent, and the arms are raised flat in front of you about shoulder height, and hold both sides of the straight handle with your palms facing down. Keep your arms stretched out in front of you, focus on your forearms, alternately bend your wrists with both hands to turn the straight handle clockwise (or counterclockwise), and slowly roll up the rope. When the weight is close to the straight handle, alternately turn the wrists of both hands upside down and straighten the handle. handle to slowly lengthen the rope to the bottom. Repeatedly until the forearm muscles are tired, sore and unable to continue rolling. Students who do not have equipment at home can make their own equipment. Production method: Tie a short rope in the center of a straight stick or a straight pull handle, and tie bells and other heavy objects under the short rope.