How to train small arm muscles

Question 1: How to exercise small arm muscles to make them thicker The simple method of training small arm muscles is relatively simple, but more boring. The key is to insist on the right.

The main points of the action are:

1, put the arm flat on the square bench, wrist exposed, take a proper weight dumbbell grip, upper arm and small arm roughly into ninety degrees. Relax the upper arm muscles, focus on the small arm and wrist;

2, slowly sink the wrist, so that the side of the small arm muscle contraction of the side of the square bench, the side of the face of their own muscle stretching, as far as possible to do the limit;

3, slowly elevate the wrist, so that the side of the arm muscle slowly contraction of the side of the side of the face of their own muscle, the side of the muscle limit of the tight bench stretching;

4, so Repeat a cycle is a time, do 10-15 times in a row for a group, not enough 10 times the weight is too big, more than 15 times for the weight is too small;

5, a group of completion of the hand training, do not have to pause. If you need to rest, the rest time between groups can not be more than 1 minute, remember;

6, both hands were done continuously for 5 groups, and then rest for 2-3 minutes, increase the weight by 20-30%, and then do 3 groups, each group 3-5 times.

7, the end of training, continue the other actions.

8, the beginning of the fixed training 6 days a week, a month after the weekly training 4-5 times, with the increase in weight, the number of weekly training is gradually reduced, and finally to practice one day rest day shall prevail, mainly to give the muscles a day of rest and growth period.

9, pay attention to rest and nutrition.

Question 2: The small arm is very thin, how to practice? The small arm (the front part of the arm) is not so exercise ha, my small arm is also very thin, the small arm to use the action of turning the wrist to do, stretching and flexing the fingers, and other actions, and if you can often use the action of the high climb to exercise the strength of the arm, in the bar you can use the tip of the finger part of the hook on the bar, and then use the fingers to the inward grip of the body to pull their own body up, and then slowly put it down, repeat. With dumbbells and barbells you can do elbow bends to work the small arm muscles.

You work out the big arm muscles that way

Question 3: How to train the small arm muscles, my small arm is too thin how can I train thick? Small arm muscles generally do not need a special action to exercise, there are bodybuilding habits of the forearms are very thick, because in the practice of muscle need to hold dumbbells, small arms naturally become thick. For example, pull-ups, push-ups, bench press, dumbbell side planks, push-ups, dumbbell rowing and so on need to use the hand, so in the bodybuilding of the whole body at the same time will find that the small arm has become shaped.

First of all, there should be a pair of adjustable weight dumbbells, different weights for different actions, the number of each group to do 8 to 12 exhaustion is the most suitable for first-time trainers bodybuilding muscle, so the number of each group in 8 to 12, the weight is also adjusted to do the number of exhaustion. Rest no more than one minute after each group, rest no more than 2 minutes after each action

Warm up 10 minutes before doing the following exercise, you can trot.

Day 1

Chest: Dumbbell Bench Press 4 sets

Dumbbell Flyer 4 sets

Push-ups 4 sets (number 20 to 30)

Biceps: Dumbbell One-Arm Bent Raise 6 sets

Bent Raise 6 sets

Abdominal Muscles

Day 2

Legs: Squats 6 sets

Arrow Squats 6 sets

The first day, you will see the following exercises. p> Arrow Squats 4 sets

Heel Raises 6 sets

Triceps: Dumbbell Bent Over Arm Extensions 4 sets

Narrow Push-Ups 4 sets

Dumbbell Behind the Neck Arm Extensions 4 sets

Abdominal Muscles

Day 3

Back: Wide and Narrow Pull-ups 4 sets each (try to get 10 or more)

Dumbbell Rowing 4 sets

Shoulders: Push-ups 4 sets

Front Planks 4 sets

Side Planks 4 sets

Abdominals

Day 4 rest

Abdominals after all other movements

Abdominals: Pull-ups 4 sets

Deadlifts 4 sets

Curl-ups 4 sets

Abs per set. Do to exhaustion or 15 to 25. Rest for 20 to 30 seconds after each set.

is practicing three days rest day cycle repeat

Diet: meat, fish, milk, beans, eggs rich in protein, and increase muscle is the most needed protein; and eat more fruits and vegetables, eat more meals. Just after the exercise absorption is good, but 30 minutes before eating. It is best to some easily digestible, such as eggs and dairy, if the meal is not convenient can protein powder (suitable for fat) or muscle-building powder (suitable for thin).

Question 4: How to practice the most effective small arm muscles Lift the dumbbells, you can also take a drink bottle stuffed with sand, has been repeated arm bending and straightening

Question 5: How can I practice small arm muscles? How can I develop toned arm muscles? I have only dumbbells around enough? What other equipment do I need? Specific methods can use cross-training methods to combine arm and leg exercises. When performing arm exercises, pay attention to the order o

Question 6: How to build small arm muscles with dumbbells? Hello, I have 6 years of fitness history, although now every day in the gym with the work, but the students can only rely on dumbbells to contact. It's not recommended that you just work on your small arms, you should be well rounded. For example, use pushups to link the pecs and arm triceps. Dumbbells can be used to contact the biceps by sitting bends (people sit upright, head up, big arms clamped to the body, hand holding dumbbells upward curved), hammer bends (standing position, big arms clamped to the body, dumb carry vertical grip, to the hammer, upward curved) to contact the small arms and brachialis. (small arms fixed on the chair, only exposed wrist, holding the dumbbells will turn the wrist upward) dumbbell wrist curls to practice the small arm muscle groups, (the dumbbells will be lifted above the head, the big arm close to the head, holding the dumbbells to do the arm flexion and extension) dumbbell wall flexion and extension to contact the arm triceps, seated dumbbells to push up the shoulder (dumbbells lifted over the head, that is, weightlifting competitions at the end of the barbell lifted up the action) to contact the shoulder deltoid muscles < p>

Question 7: How to quickly develop arm muscles / forearm training method is 1 support with the fist to do push-ups 2 remove the dumbbells at one end and then hold one end of the hand force the dumbbells to the end of the flat training wrist strength! If you are weak, it is recommended that you start with the basics, take it slow and build a foundation (start with running, sit-ups and push-ups) before you start doing specialized exercises with large weights, otherwise you will be prone to injury. Muscle is divided into two kinds, one is like the European and American those block muscles, one is like Bruce Lee's kind of lean muscle, the first practice method is a large weight fast speed, the second is a medium weight, a long time; but each kind of will grow muscle, only the second kind of long muscle a little bit less (the gas is by the muscle and sent out, want to have the strength and do not practice muscle is not possible)

1. It has been said, with your 15KG dumbbells, do 50-100 per day

2. Hands apart and shoulder width, five fingers forward, the body is taut, do the body together with the up and down (do not buttocks in that cocked, only move the upper body) elbow joints tight to their own bodies, to do almost to the ground to be considered the standard

3. 100-150 per day. The first two are the same as the other two.

Note: Fear of suffering, reduce by half, but the effect is not how obvious, a variety of postures to be practiced, because the exercise of different muscle groups.

Practice to the tired on not practicing, and so the body to recover, then practice, nothing to practice. It has begun to estimate 2 days once, the body can not stand, do not strain, or all the work is lost, pay attention to the preparatory activities. According to their own situation, their own top plan.

The push-ups are a full-body effort, not just arms, and the push-ups are based on your own body weight, your weight is too light, and it's no use practicing them.

Also, the size of the force is not proportional to the thickness of the arms.

Diet is very important to eat meat and eggs every day, as well as vegetables and fruits, nutrition to keep up with 1. straight arm before lifting

2. side straight arm before lifting (these two with the arm muscles can be more beautiful, but also because of the separate practice method so that the arm to lose flexibility)

3. two hands holding dumbbells flat shoulder adhere to about 10 seconds

4. (Difficulty) (Here comes the difficult one) sit shadowless bench, to the upward one-handed dumbbells.

5. (Need some props) sleep on the board, parallel lifting double dumbbells, adhere to 10 seconds, the human body is a cross shape

6. their own invention

The best workout when the free hand contact training hand "rat muscle", help adjust the force.

When training, practice in front of the mirror, see the burst of muscle helps to improve confidence and adjust the action this is the illustration you can see more clearly

Question 8: How to train the muscles and strength of the small arm Hello? I'm glad to answer your question? I'm glad to answer your question, I've been in the military? The first thing you need to do is to get your hands dirty. Practice small arm palm down to grab a lighter dumbbells, wrist bent downward, and then lift, and then bent, the arm do not move, you can put the arm to the thigh to do Do easy way to find a small stick, take the rope bolted to a brick, the other end of the rope is bolted to the middle of the small stick, both hands hold the ends of the stick, so that the bricks are suspended in the air, and then slowly only with the power of the wrist to the rope roll up the bricks rolled up after slowly down, the main point is to control not fast must be the first time, then slowly put down! The main point is control, not fast must be slow Wrist bends Hold the barbell in both hands, squatting down. Put your forearms on your thighs, extend your wrists forward and hang them in front of your knees, and you can also hold the bar with both hands. The reverse grip works the inner forearms. The positive grip works the outer forearm muscles. You can also put your upper arms against a flat or inclined plate or use dumbbells to take turns doing it. Action process Forearms flat against the thighs, only the wrist to try to upward, inward flexion (contraction of the flexor muscles), until it can no longer flexion, rest for a second. Relax the forearm muscles, let the wrist back forward 1: do push-ups, do you ever feel that when you do push-ups there will be a very weak feeling in the wrist. This means that the exercise has been achieved... 2: with dumbbells, the method is to use the wrist constantly up and down, left and right to dumbbells ...

Question 9: How to practice small arm muscles If you don't have dumbbells, you can wet a large towel or bath towel, and then twist the towel with both hands. This action is the best to exercise small arms Thanks!