How to make your arms thicker, try these seven brutal moves

　　Do you sometimes feel that your arms are like bamboo poles? Do you feel that you don’t look good at all and you don’t feel safe? Then you need to practice quickly and do some violence to make your arms strong and powerful. Get the following seven movements quickly!

　　Arm thickening training

　　First action: Buy a fitness equipment with a chair back in the gym or by yourself (the height of the equipment is such that the dumbbells will not touch the ground when lowered). Let your body lean slightly and lean on the back pad, with your back instead of your chest. Hold a dumbbell with a suitable weight in each hand. First, lower the dumbbell naturally, keeping your arms straight, and then do the exercise of pulling up the dumbbell. Lift both sides at the same time. Keep your upper body straight and use your arms to the maximum extent to complete the entire movement.

　　Second action: Lie on your back on a bench, with your feet bent and knees touching the ground, your body naturally flat, hold a dumbbell in both hands, first straighten the arm holding the dumbbell, and then lower it to one side of the dumbbell until it is completely under the chair. The forearms and upper arms almost form a cross position without gaps, then raise the dumbbells and repeat this movement about 10 times.

　　The third action: It is similar to the second action, switching from dumbbells to barbells for practice. Of course, the posture requirements of barbells and dumbbells are different. The biggest difference is that the lowest position of lowering the barbell is directly above the head instead of under the chair. The other requirements are the same, and it is also necessary to keep the arm straight so that it can have the greatest stretching effect on its muscles.

　　The fourth action: Choose a barbell weight that suits you, whether it's a straight bar or a curved bar. Standing, hold the barbell with your hands behind your back, about a quarter of the way out of the bar. First rest at the base of your thighs, then pull up the barbell with both hands, and lift it to the front of your throat. Bend your head slightly to relieve the rising pressure and keep the hand muscles tight for better results. Perform 3 sets of exercises, each set requiring 8-12 back and forth.

　　The fifth action: Raise the barbell with an overhand grip. The preparation posture of this action is the same as the fourth action, but the barbell is mainly held in the overhand grip, which is relatively difficult. As we all know, when doing pull-ups, the overhand grip is more difficult than the underhand grip, which is the same reason. Although they are very similar, the required peak position only needs to be in front of the pectoralis major. In addition to being difficult, it will also be harmful to the arms, so don't go past it!

　　The sixth action: Choose a tensioner, place a weight plate that suits you on one side, hold the rope on one side with both hands, stand with your knees bent, straighten your back, and pull down the weight plate with force. During the process, pay attention to the adjustment of your breathing. Inhale when you lift up, and exhale when you pull down. The more you do this, the less tired you will be.

　　The seventh action: Stand with your entire body straight, hold a dumbbell in each hand, first bring the dumbbell close to your thigh, and then cross-lift the dumbbell to practice. Pull the dumbbell until your forearm and upper arm are at 90 degrees, then return to the starting position and start with another arm.

　　In fact, everyone must insist on treating their arms exercise , having strong arms is not only healthy The performance can also make you dress more stylish, too thin! It's really ugly ! (99Health Network( www.99.com.cn ) Special article, please indicate the source if you need to reprint)