How to train arm strength the fastest

In daily life, arms play an important role in people's lives, among which arm strength plays a decisive role in a person's arm strength. If a person has strong arms, he can lift heavier objects. Arm strength is not only related to innate ability, but also has a lot to do with acquired hard work and practice. So if you want to train your arm strength, how should you train to achieve quick results?

1. Push-ups

Push-ups are a basic exercise in daily exercise and physical education classes, especially in military physical training. Push-ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. It is a very simple and easy but very effective strength training method. Beginners can do two sets of push-ups, 15 to 20 each set; athletes with a certain level of basic skills can do three sets, 20 each set; advanced people can try four sets of 30 to 50 push-ups.

It is well known that doing push-ups can train arm strength, but you can't do it blindly, it requires technique; find a place with steps, about the same height as the knees, put your feet on the steps, support your body with your hands on the ground, and keep your waist tight; when bending your arms, slowly lower your body, and move slowly; when straightening your arms, move quickly, that is, slow down and fast up, which can improve the explosive power of your arms.

2. Pull-ups

The second is to do pull-ups. This feels more fun because when you move upwards, you are pulling your own body weight upwards. When doing pull-ups, don't do them blindly in one breath, as this will not achieve the desired effect. When holding the iron bar, you can hold it with your hands in reverse. When pulling upwards, the movement should be slow, and the movement should be pulled until the chin is above the iron bar. When loosening down, you should also slowly relax your arms until your arms are straight. At this time, you should stay for one to two seconds and then repeat the above movements.

3. Arm strength bar

The third one is the arm wrestling bar; preparatory action: hold both ends of the arm wrestling bar with both hands, and stretch both arms forward; when wrestling the arm wrestling bar with force, bend it slowly until the two ends of the arm wrestling bar touch each other, and then slowly release it. The arms cannot be bent during the process.

4. Dumbbells

The fourth is to hold a dumbbell and punch straight; choose a dumbbell of appropriate weight, hold the dumbbells tightly in both hands, do fighting-style preparatory movements, stand in place, and punch two punches as a group; when punching, the movement should be quick, and the arm should use force to attack, and when retracting the fist, the movement should also be fast. When it is retracted to a fighting state, the muscles of both arms should relax, and then repeat the previous action.

5. Inch punch

The fifth is to punch in the inch shape; stand in the Tai Chi stance, sink the Qi into the Dantian, hold the chest and abdomen in, relax the arm muscles, clench the fists, place them directly in front of you, with the fists facing forward, and the preparatory movements are complete; when punching directly in front of you, you must use your internal strength to exert force, and when the fist reaches the extreme point, all the strength must be released. This movement must be performed one punch at a time.