How to increase arm strength?

Upper limb strength is very important for both men and women. Nowadays, young people are under a lot of pressure and have little time for exercise. If they do not exercise for a long time and are in a relatively depressing environment for a long time, the body's resistance will become poor, which will indirectly lead to the weakness of the male body. Exercising the strength of their arms is what many people are most concerned about.

How to increase arm strength?

1. Lift dumbbells

Although boys usually have stronger arms than girls, when choosing dumbbells, it is not advisable to choose dumbbells that are too heavy. Because boys need exercise and strengthening, it takes time to increase arm muscles, and they also need to give their arms a process of adaptation. If you choose dumbbells weighing more than ten kilograms at the beginning, it is only a matter of time before your arm muscles are damaged. Such behavior is not worth the cost, so don't rush it.

When boys buy dumbbells, there is no fixed reference for purchase weight. Because only we ourselves know how strong our arms are. We can choose easier dumbbells according to our arm strength. The reason for choosing this lighter dumbbell is to enable us to exercise better and more effectively.

When we lift dumbbells, they will feel heavier as time goes by. So to avoid feeling weak after just a few lifts, it will be better to choose lighter dumbbells. The time for lifting dumbbells can be controlled at about twenty minutes. If your arms begin to feel sore and swollen, you need to relax your muscles after exercise. You can hammer or pinch the muscles on your arms.

2. Plank

Plank is more effective in training upper limb strength and does not require us to buy any tools. But don’t think that plank is simple. It is not easy to hold a plank with correct posture for about five minutes. Boys should not be too confident in their own strength, because plank is not as simple as it seems.

Control your breathing when doing planks and don't hold your breath. When we are exerting force or gritting our teeth to persevere, we will start to hold our breath because it can help us exert force. However, plank requires long-term persistence. If you feel physically exhausted, you can rest for a dozen seconds. Therefore, holding your breath will only shorten the time you spend doing plank support, and there is no need for us to do this.

3. Arm trainer

The arm strengthener is a tool that directly targets weak arm strength. This tool can help us increase arm strength. However, arm trainers can easily cause arm injuries, so be sure to warm up before using them. You can do chest expansion exercises when warming up. Of course, if you have small dumbbells, you can also use them to warm up. It will be easier to use the arm trainer after warming up, and the exercise effect will be better at this time.