Training arm muscles mainly involves training biceps and triceps

The most important things we need to train our arm muscles are the biceps and triceps. And if you master the correct exercise method, your arm circumference will become larger.

How to exercise the biceps brachii

The biceps brachii muscles are on the front of the upper arm. You can see them when the body fat is low enough. It is divided into two parts, and our training is to exercise these two muscles. Recommended specific exercises:

1. Barbell standing curl

Tighten your waist and abdomen, clamp the barbells on both sides with both hands, and adjust the grip distance appropriately with two Use the strength of your head muscles to lift the barbell. When practicing, you should be able to practice a certain set of movements, pay attention to maintaining body stability, and do not swing your elbows randomly.

2. Dumbbell curls

It is a training exercise with dumbbells. Make the forearm and rear arm change between 90° and 180°. Practice You can use alternating exercises so that the muscles of both hands can be exercised.

How to exercise triceps brachii

Triceps brachii exercise is more difficult than biceps brachii, and there will be congestion when practicing high intensity , when you start practicing, you should pay attention to giving your muscles a rest and recovery period, so as to maximize the exercise effect.

The specific exercise methods are:

1. Dumbbell arm flexion and extension with both arms behind the neck

This action It can exercise the long head of the triceps brachii. During the exercise, keep your elbows still and hold the dumbbells in your hands and lower them vertically. The training movements should be slow and rhythmic, and maintain a certain pattern.

2. Press down on the equipment

The key to practicing pressing down on the equipment is to relax the handle, keep the elbow contracted, and stay slightly at the bottom. This can make the Your triceps get a great stimulation, so keep your focus on your triceps during the exercise.

When we practice specific arm training, we must also pay attention not to deform the movements due to weight-bearing. Make the movements standard and diversify the training. Our training effect will also become more efficient. The practice must Start with the target muscles and practice them step by step, so that strong arm muscles will be developed faster.

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