How to exercise if your arms are weak

The human body's arms often do a lot of things, and some people may experience weak arms, which is quite serious. Then it would be better for people to exercise regularly, because people's arms play a very important role whether in sports or work. Therefore, you should pay attention to protecting your arms and keeping every joint normal. How can I exercise if my arms are weak?

How to build wrist strength?

1. Lifting heavy objects

You can do more lifting exercises in your daily life. These seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Push-ups

Do push-ups with all ten fingers touching the ground. This is the first step in building grip and wrist strength. The longer you stick to this aspect, the better the effect will be.

3. Lift your body with your hands sideways

That is, hold a bar perpendicular to the ground with both hands and lift your body until it is parallel to the ground. It may seem incredible at first, but it is actually not difficult. When you can do about 100 push-ups in one breath, you will be able to do double-handed side raises. The longer the time, the greater the intensity of the exercise. This method is to train the explosive power of the wrist.

How to build arm strength?

1. Use your hands and feet to support your whole body, keep your body and arms straight, then begin to bend your arms until your elbows are parallel to your body, then straighten them again, and do this for 20 times.

2. Lie on the mat, raise your arms and legs, stretch them straight and lift them up as far as possible, hold for 2-5 seconds, do three sets, 12 in each set.

3. Use your left elbow and left foot to support your whole body diagonally, keep your body straight, stretch your right hand upward, look up, maintain this position for 30 seconds, then switch to the other side, and do three sets in total.

4. Lie on the mat, hold the dumbbells in both hands, bend your legs, slowly lift the dumbbells upwards, but keep your elbows slightly bent, then slowly lower them to near your head. Repeat this movement 20 times.

5. Open your feet, bend your knees, bend your body forward, hold the dumbbells with both hands, slowly lift the dumbbells to your chest , and then slowly put them down. Make sure your back remains still. Repeat this movement 10-12 times.

How to exercise biceps?

1. Pull-ups on the horizontal bar

It is best to do a narrow-grip stretch; a wide-grip stretch is more for exercising the latissimus dorsi.

2. Incline Bench Curl

As the mat tilts, use the support of the mat to pull your body back for more leverage. When the mat is vertical, the arms are pointed straight down, which reduces leverage and directly works the biceps.

How to exercise triceps?

1. Push-ups

It is divided into narrow distance, medium distance and wide distance. Among them, narrow and medium distance training effects are the best, while wide distance training is more for training the pectoralis major.

2. Bucket Curl

Just find a sturdy bucket to practice arm curls, that is, contract your arms to lift the bucket, and put heavy objects in the bucket, such as water or sand or gravel.

How to exercise forearm flexor muscles?

1. Dumbbell wrist curl

The most effective exercise is the dumbbell wrist curl. Place your hands on your thighs or a chair, palms facing up, lower your wrists to the lowest position, and then curl your wrists. You can do it in groups and decide the number of times you do each set based on the weight of the dumbbells.

2. Hold the book horizontally

Just pick up the books and gradually increase the number of books according to the strength of your arms. The forearm is parallel to the horizontal plane. Then bend your wrist up and down. This method can not only exercise the forearm muscles, but also play a role in exercising grip strength. If you stretch your arms straight and parallel to the ground, you can also exercise your anterior deltoid muscles.