There is a big difference between arm muscles with contours and no contours. If the arm muscles have contours, it will make people more beautiful. There are of course many ways to train the arm muscles to have contours. What about the arms? Some people still understand how to train muscles. So, how to train arm muscles to outline them? Let’s take a look below!
1. Lifting dumbbells
The simplest and most effective way to exercise arm muscles is to lift dumbbells. . Prepare two dumbbells of different weights. The heavier dumbbells are used to train arm strength in a targeted manner, such as 20 flat or lateral raises in a group. Practice five or six groups every day; the lighter dumbbells are mainly used to do some exercises. Warm up or stretch.
2. One-arm dumbbell press
Sit in a sitting position, grasp a dumbbell with both hands behind your back, lift it to the point of your shoulders, inhale, then alternately lift your left and right arms, and at the same time rotate your wrist so that the palm of your hand faces Before, exhale when the movement is completed. Complete 3 groups of exercises, each group raising the left and right hands 15 times.
3. Seated triceps dumbbell raise
Bent over one-arm dumbbell extension, you need a chair to support the other hand. During the exercise, keep the upper arm of the arm holding the bell motionless, use the elbow joint as the axis, and straighten the forearm backward to exercise the triceps brachii. Complete three sets of exercises, each set doing 15 times.
4. Triceps dumbbell extension
Sit on a flat bench, keep your upper body upright, and hold a dumbbell in both hands. Lift the dumbbells overhead with your elbows bent. The forearms naturally droop backward. Keep your upper arms close to your face. Then slowly extend the forearm to straighten the arm until the triceps are tense and then pause for 2 seconds. Then slowly bend your elbows and return to the starting position. Complete 3 sets of exercises, each set doing 15 times.