How to make your arms thicker if they are too thin? Do these exercises more often

Nowadays, many people are worried about their thick arms, especially women, but some people think their arms are too thin. Especially men, if their arms are too thin, they will look unmanly. You can do the following exercises more often and increase nutrition in your diet.

1. Do these actions more often

1. Alternating curl: mainly trains the biceps and separates the biceps.

Action: Sit (or stand), hold dumbbells in both hands and let them hang at your sides, with your palms facing each other and your elbows against your sides. Use your elbow as a fulcrum, bend upward while rotating your forearm outward with your palm facing up. Lift to the highest point and tighten your biceps. Pause for a moment, then control and return to the original position. Do it in rotation.

2. Mental curl: mainly trains the biceps peak.

Action: Stand with your upper body naturally bent forward, holding a dumbbell in one hand hanging in front of your body, with your upper arm resting on your knee or leg on the same side. Bend your other arm and place it on your knee or leg on the same side to stabilize your body. Bend the arm holding the dumbbell upward to the highest point, contracting the biceps to the limit, pause for a moment, and then slowly return to the original position.

3. Side curl: mainly trains the brachialis and forearm muscles.

Action: Sit (or stand), hold a dumbbell in each hand and let it hang at the sides of the body, with your palms facing each other, upper arms close to the sides of the body, and use the elbow joint as a fulcrum. Bend upwards to the highest point with force, pause for a moment, and then slowly return to the original position. Tip: You can do this with both arms at the same time or alternately.

Second, you can also adjust your diet to make yourself fatter

1. Vegan fast food

Not surprisingly, Americans have gotten fatter since these products first hit the market. Most of these fast foods have little fiber and are easy to overeat; what's more, some of them have more calories than the ingredients they're made from! You could eat an entire box of those horrible 600-calorie vegan cookies instead of the 280-calorie fast food you really wanted.

2. Falafel

Just because falafel is vegetarian doesn’t mean it’s healthy. The chickpea and herb balls in this salad are fried and then doused in a creamy dressing or a Middle Eastern tahini sauce. The sesame salad in this dish contains 210 calories per three spoonfuls. In total, one falafel contains 550 calories and 32 grams of fat. Middle Eastern foods are generally lower in saturated fat and higher in iron, calcium, and fiber (thanks to sesame seeds, beans, and olive oil).

3. Frozen yogurt

"Don't kid yourself - it's just some ice cream with yogurt" and it's not doing you any good. Some brands of yogurt have more calories than a little ice cream -- 185 calories per half cup -- thanks to the high amounts of sugar.

4. Roast Chicken

Simply swapping fried foods for grilled ones isn't enough: Even "healthy" instant grilled chicken options often come with large amounts of cheese and creamy sauces. For example: The grilled chicken sandwich in the burger section has 530 calories and 26 grams of fat, all thanks to the mayonnaise slaw.

5. Beer

Drinking a 375ml can every day, 147 calories, will make you gain 7 kg in a year

When friends get together for dinner or sing, beer is an indispensable drink to liven up the atmosphere. However, drinking only one can of beer a day will result in 7 kilograms of weight gain after a year. This is why beer is called liquid bread, and people who drink beer regularly will also end up with a heavy beer belly. Beer contains almost no nutrients other than calories, so it is of no benefit to your health except making you fat.