Table, chair and bench push up. It turns out that arm muscles are so easy to train.

　　Nowadays, the craze of fitness has not subsided. Many people have joined this trend, but they are still confused. They don’t know how to exercise, and they don’t have a clear plan. Today, I will follow the editor to learn how to make my arms stronger. You have to learn the fitness exercises slowly by yourself.

　　In life, you can use the following methods exercise Arm muscles:

　　1. Make full use of your own body weight. The simplest fitness 'equipment' you can carry with you is your own body weight. You can use your own body weight to perform a variety of exercises, such as jumping with both legs on the left and right legs, raising the knees high, jumping frog, and imitating skating movements.

　　2. Carry a few books with you. Carry one or two books with you, preferably sports books. Not only can you learn new fitness methods and gain fitness motivation.； You can also use the book as a dumbbell and press it upward to exercise your arms.

　　3. Climb the stairs step by step. No matter where you go to do errands, stairs are ubiquitous exercise "equipment". When you go back to the apartment, take the stairs one step at a time and then two steps at a time. This can fully exercise the gluteal muscles.

　　4. A skipping rope can be used in multiple ways as fitness equipment. The skipping rope is easy to carry and maintain daily exercise. If conditions are limited and you cannot jump, you can "cross the rope", put the skipping rope into an S shape, and then step left and right. You can also use a skipping rope to help stretch your limbs.

　　5. Tables, chairs and benches can be used. Beds, chairs, tables and other furniture in the bedroom can be put to use. For example, sit on a stool and raise your legs, and practice sit-ups and push-ups on the bed. When exercising, be sure to replenish water in time.

　　Precautions for arm muscle exercise

　　1. Full movement: In training, if you use 1/4 range of motion or 1/2 range of motion to do movements, it will be like messing around. One thing needs to be clear: give the muscles the right intensity to maximize their stimulation. The growth of muscle fiber can only be achieved by fully exerting its function-the full range of contraction and extension.

　　2. Use forced times after having a certain foundation: Before you start using forced reps, you need to meet two conditions: (1) You already have a certain arm circumference. (2) Have a good training partner. If these two conditions are missing, you will tear your biceps or damage your elbow joint. If you have 2 years of training experience, have good biceps and triceps, and have the ability to control heavy weights, then forced reps are a good way to grow your arm muscles.

　　3. Don’t overtrain: More muscle training is not always better, and you don’t have to worry too much about relaxing and exercising your muscles. The biceps and triceps are small muscles, and it is very easy to reach the excitement point during training. If they are overtrained, it will be counterproductive. It is recommended to train your arms once a week. If you are a senior athlete, you may want to train 15 groups for each muscle. However, the number of times is very important for the arms. I always maintain 10 to 12 times per group.

　　4. Increase training weight: In the initial bodybuilding training, you can use moderate intensity. Once you have a certain foundation, you need to increase the weight to obtain higher quality muscles.

　　5. Don’t use weight you can’t control: Those who try to use heavy weights to attract others' attention are very foolish. The reason is that it is very easy to get injured. Train smarter.

　　6. Keep your arm muscles relaxed: Stretch your arm muscles before each training session to allow blood to fully circulate and flow into the training area. Also stretch your muscles between sets to prevent muscle injuries. In fact, the more blood there is in the muscles, the more nutrients the muscles receive. (Reference website: Family Doctor Online)