How to train arm muscles, there are many exercise methods, and the arm muscle exercise method is very effective. Among these exercise methods, some exercise methods are suitable for girls, and some exercise methods are suitable for boys. . So, how do girls build arm muscles? It's actually very simple. Let’s learn about arm muscles together!
How girls train arm muscles
1. Supine dumbbell raises (4 groups* 20 times)
First lie on your back on the yoga mat, bend your knees and stand parallel to the shoulder width apart, with your big and small legs vertical at about 90°, and hold dumbbells suitable for your own weight in both hands on your shoulders. In the upper position, place your hands at your sides with your elbows bent.
After tightening the core, bend the arms from the elbows to straightening. Straighten the arms holding the dumbbells from the side of the body to a square position with the shoulders, allowing the triceps of your arms to contract.
It doesn’t matter if you don’t know where the triceps are, just feel the muscle strength of your arms, and then slowly and naturally place the dumbbells to your sides.
2. Dumbbell half squats (4 groups * 20 times)
First, stand upright, with the distance between your feet the same as your shoulder width, and hold the weight of this training with both hands Hold the dumbbells with your arms bent at the elbows and raise them to the same height as your shoulders.
Keep your back straight and your eyes focused in the horizontal direction. After tightening your abdomen, while your body's center of gravity is lowering, bend your knees until your thighs are almost parallel to the ground.
Then you need to keep your back straight, and at the same time, let your muscles control the knee joints so that they do not exceed the toes of your feet. Keep your upper back straight, and then return to the starting position. Can.
3. Bend over dumbbell pulls with legs slightly bent (4 groups * 20 times)
Stand parallel with feet about two fists apart, legs slightly bent at the knees, upper body After straightening, slowly lean forward and downward until the upper body is parallel to the ground, but the back must be straight. Hold a dumbbell of appropriate weight in both hands and place it naturally vertically in front of the body. The dumbbell almost hangs to the calf below the knee joint in front of the body. Location.
After tightening the core, pull the dumbbells with both arms toward the waist and bend the elbows on both sides of the body until the upper arms move backward to the maximum limit, and maintain the peak contraction for 1 second. Then return to starting position.
Be careful not to fully straighten your legs, don’t arch your upper back, and control yourself during exercise.Breathing and movement-related rhythms of action.
How to train girls’ arm lines
Girls’ arm lines are not good-looking. They can exercise their muscles appropriately to increase their beauty. The following actions are very suitable for training their arm lines:
1. Flying action
Step on the fitness band with your feet, keep your lower body bent at the knees, and swing your hands back and forth. The swing range should not be too large, but you should try to pull up the fitness band as high as possible.
2. Arm swing movement
Step on the fitness band with both feet, keep your lower body bent at the knees, use the core muscles as the point of force, and swing your hands back and forth.
3. Stretching action
Step forward and backward with your feet, step on the fitness band with your front foot, hold your elbows at 90°, and stretch upward while maintaining the same angle. Exercise your upper arms.
4. Butterfly swimming position
Tighten the fitness band on your back, keep your arms in a shoulder-down position, and then swing forward. This action exercises the muscle lines of the forearms and upper arms. Muscle lines are clearly visible when tightened.
5. Door opening posture
Separate your knees, stretch the fitness band on your hands, and then twist your wrist from parallel to inward in the posture of opening the door handle to exercise your forearms muscle.