Content

• Steps
• Advice
• Warning

Having large hands, strong muscles will immediately show that you are healthy and interested in bodybuilding. Plus, there's a sturdy pair of arms that allow you to do impressive tasks like moving heavy loads and pushing the broken car to safety without a sweat. Read the article below to learn more about the exercises and lifestyles that will help you strengthen your arm muscles.

Steps

Part 1 of 3: Basic Training

1. 

   Practice once or twice a week. Many people think that exercising every day will have bigger muscles, but in fact muscles are formed during rest periods between workouts. Muscles grow stronger as they recover between push-ups, allowing you to gradually push up more weight. If you don't give your muscles time to rest, especially those in your arms, then you run the risk of overtraining and delaying the results you want to achieve.

2. 

   
   
   Work out for 30 minutes. For the same reason, you should only exercise once or twice a week, and each session should last only about half an hour. The muscles in your hands are more vulnerable than muscles in other areas of the body, and exercising for more than half an hour per session increases your risk of injury. In short, short-term high-intensity training is the best way to strengthen the muscles in your arms.

3. 

   
   
   Work out under the toughest conditions you can stand. Lift the heaviest weight you can lift and make the session as intense as possible. Muscle builders call this "work to the end" because doing it this way means you pull weights so hard that you can "crash," or in other words, not be able to continue working out after several reps in a set. . As your arms get stronger, you will notice that the weight you are lifting is not as difficult as before, add weight to the exercise.
   • Find out how much weight you can "work out until you crash" by experimenting with different weights until you find a weight that you can lift a few times before a sweat and feel unable to lift. to continue. If you can complete 10 or 12 reps without breaking a sweat or feeling muscle heat, then you should try a larger weight. If you can't complete one or two sets before giving up, lower your weight.
   • Even though extreme discomfort is part of a muscle-building exercise, don't lift weights so hard that you feel sick or faint. There's no shame in starting at lower weights. Start lifting weights at a weight you can manage, and soon you'll have enough strength to lift heavier weights.

4. 

   
   
   Keep the right shape. Get the most out of your workout and avoid injury by exercising the correct form when you lift weights. In addition, you should lift weights to match your body's capabilities and remember these tips when you practice lifting weights:
   • Start with your arms outstretched, preferably with arms bent.
   • Lift the dumbbells with hand movements in full control, instead of using hand momentum to lift weights.
   • Make sure to complete the exercise for at least the first few attempts. For example, if you are doing a move that requires you to extend your arms above your head, but you cannot keep your elbows straight, you are probably lifting a weight that is too heavy.

5. 

   Exercise the whole body. Exercising strengthens all the muscles in the body with combined exercises will be more healthy than just focusing on muscle gain in the hands. If you don't exercise both the legs and your torso, then you will only get a body with muscular arms but the lower body is nothing.
   • On days when you don't train your arms, practice other muscle groups in your legs, back, and abdomen. This way, you will still be able to exercise strength while your arm muscles are recovering.
   • Do these compound exercises that open your hands and also tone other muscle groups at the same time. Pull-ups and push-ups, for example, strengthen the abdominal muscles while strengthening the arms.
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Part 2 of 3: Increase Arm Brawn

1. 

   Practice lifting weights to develop biceps and triceps. The biceps and triceps are the main muscle groups located in your arms, so focus on developing them to increase your arm muscles. Stand up straight, feet shoulder-width apart and hold dumbbells on both hands, elbows straight hands inward, lift dumbbells toward chest, then press dumbbells over head before releasing weights back into position original.
   • Work out 8 to 12 reps, and 3 to 5 sets. Rest for about 45 seconds in between each round.
   • This exercise can also be done with lime bar (straps) or barbell.

2. 

   Breathe in to practice the triceps. Cling to a beam with arms shoulder-width apart and palms facing you. Use both hands to lift your body, until your chin is above the bar, slowly lower your body down to the starting position.
   • Practice 8 to 12 reps, and 4 to 5 sets.
   • You can increase the difficulty of this exercise by using the weight gain belt.

3. 

   Practice triceps biceps to develop triceps. Stand with feet shoulder-width apart and keep dumbbells overhead with wrists facing inward. Lower the dumbbells behind your head and your elbows (elbows) facing up, then lift the dumbbells over your head and straighten your elbows again.
   • Do 8 to 12 sets, and 3 to 5 sets.
   • This exercise can be used with both hands to lift and lower a dumbbell above your head.
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Part 3 of 3: Lifestyle Changes

1. 

   Don't consume too many calories. You may think that to gain muscle, you should eat more calories than usual. Eating more calories doesn't mean you will build more muscle. On the contrary, calories increase the amount of body fat, hindering the muscle building process. The key is to eat a diet in order to build lean in the body, thanks to which the big muscles become clearer.
   • Eat well-balanced meals with lots of fresh fruits and vegetables, whole grain rice, healthy fats, and lean meats.
   • Avoid white sugar and flour, fried foods, and other high-calorie foods that can cause you to gain body fat.

2. 

   Eat plenty of protein. Protein helps build muscle, so when you're trying to gain muscle, it should be a staple in your diet. Find ways to make protein a staple in your diet.
   • Choose fish, chicken, lean beef, pork, and other meats for your protein intake. Eggs are also an excellent source of protein.
   • Legumes, almonds, spinach, and other vegetables are a great source of protein for vegetarians.
   • Consider supplementing your diet with protein powders such as creatin, which are made with amino acids that help you train more intensely, recover faster, and grow bigger.

3. 

   Take a break seriously. When it comes to gaining muscle, rest time is just as important as exercise time. Get at least 8 hours of sleep on the day you exercise, and avoid overtraining when engaging in other activities that involve muscles in your arms. advertisement

Advice

• Practice in a place where you can see your reflection. This will help you see if you are holding the right form and posture. Don't lean or shake your body to be able to lift the dumbbells, watch for the path created by the dumbbells as you move, and try to achieve a smooth arc. Also, keep your stomach flat, back straight, and don't hold your breath. Standard cheese is of utmost importance; If you don't, you risk hurting yourself.
• Try to do as many combinations as possible.
• Always stretch before and after your workout.You could injure yourself if you don't follow suit. Warm-up allows your muscles to tire more quickly.
• A smart way that doesn't require much effort to train arm muscles is to throw the ball. Simply by juggling the practice ball with your hands, you can practice for a few minutes straight without getting tired, depending on the intensity of your juggling. It serves as a way to entertain / exercise that you can do at home, for example while watching TV.
• Make sure you eat and sleep well. Drinking enough water is also important. There is no minimum amount of water you should drink, but dark urine is a sign that you need more. If you eat it right (low salt, lots of vegetables), drinking too much water can cause cramps.
• You can't break the strength record if you only sleep for 4 hours
• Exercise with friends. You may not realize you are practicing. It will be more fun to have friends practice with.

Warning

• Avoid steroid use, it disturbs your body, both internally and externally.
• Knowing the difference between "good pain" and "bad pain", if you feel pain while exercising hard and you can still lift weights despite the pain, then it is good pain. If it hurts to the point that you can't do any more movements ... stop, rest, and see where the cause is, don't overdo it with a bad pain, it can lead to to more serious injury.