If you want strong arms, this is the most effective way to bomb

　　Strong arms will make your clothes look better and of course make your upper body more attractive, but it does take some effort to keep your cuffs from being empty. exercise Just fine. So how do you choose a workout to bombard your arms with? Let’s learn together!

　　bombing arm action

　　Option 1: Standing Curl

　　Compared with other fitness methods, the curling belt has excellent results in exercising the biceps and triceps of the arms. How to do it? Maintain a standing posture, hold the barbell with both hands behind your back, select the weight of the barbell according to the weight your body can bear, and then curl it upwards. Remember that you want to exercise your arms. During the process, you must contract your arms to lift the barbell. If other parts are used hard, the exercise effect will not be achieved.

　　Option 2: Lean over and press hard

　　You need to use a rope tensioner to exercise. In fact, the tensioner is a good way to exercise the chest muscles, but it is also excellent at exercising the arm muscles, even with this push-down action. Choose a tensioner with a rope at one end, place a barbell of appropriate weight on one side, lean over slightly, hold the rope with both hands, press the tensioner down until the arm is bent and straightened, then lift it up and repeat the push-down exercise, which will fully stimulate the triceps.

　　Option 3: Decline Curl

　　Different from the first standing position, this action requires the use of an equipment in the gym. First, sit in a sitting position, place your hands on a padded instrument, hold the curved barbell with both hands, this has a downward slope, and then curl the barbell. During the process, the forearm repeatedly performs bending to stretching movements, which plays a greater stretching effect on the triceps on the outside of the biceps.

　　Option 4: Seated back pull

　　Find a stool, sit on it, and choose a tensioner that can be lifted up for exercise. That is, pull the rope of the tensioner with both hands from behind, and then pull it up. This can exercise the arm muscles from another angle, and has a better effect on the long head of the triceps. Of course, it is pulled up from behind, so be careful not to put too much weight on it, which may cause strain or collapse of the body.

　　Option 5: Incline Dumbbell Curls

　　Choose a chair with adjustable angles, raise it to an angle, lie on your back, and hold a dumbbell in each hand. The weight is best according to your own weight. Excessive weight is not encouraged. Then lift the dumbbells on both sides at the same time and bend your arms to exercise the biceps. This action also has a certain effect on the outside of the chest muscles, killing two birds with one stone.

　　Option 6: Cable Curl

　　Find two tensioners, stand in the middle of them, slightly open the distance between your legs, hold the rope loop of a tensioner with each hand, and then pull the tensioners simultaneously to bring them to both sides of the head. During the process, the main effect of this action is to bend the arms and stimulate the biceps.

　　This set of movements targets the biceps and triceps, and of course it also has a certain effect on the muscles of the entire arm. If you want to prevent yourself from feeling empty when wearing clothes, then exercise your arms. In fact, there are many muscles that can build strong arms. The six movements recommended for you today will have better relative effects. For those who are in urgent need of exercise but don’t know how to start, I believe this will be a good choice for you! (99healthy net( www.99.com.cn ) Special article, please indicate the source if you need to reprint)