Many small partners have been exercising for a long time, but the muscles of the upper limbs are still not well exercised. The editor teaches you a few tips to make your upper limb muscles grow bigger.
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Dangling leg lift
Hang on the horizontal bar with a positive grip and a wide grip, with the toes pointing to the ground. Keep your legs straight, contract your abs, lift your legs up, and lift your knees parallel to the ground or higher. Hold for a few seconds, and then slowly return to the initial position. Do 3 sets, 10 reps in each set. This exercise can not only train the upper limb muscles, but also the abdominal muscles at the same time, which also has a significant effect on the abdominal muscles.
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Dumbbell Hard Pull
Put your feet apart, shoulder-width apart, hold dumbbells with your palms facing inward, and place them on the front of your thighs. The elbows are slightly bent, and the knees of your legs are slightly bent. Bend your knees and look forward, with dumbbells down to smallMid-leg position. Inhale, return the dumbbells to the front of the thighs. Repeat 3 sets, each set 12 times.
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Trans Fly Bird
Keep your feet in the same style as your shoulders, hold dumbbells in your hands, bend your body forward, and contract your abdomen. With your palms facing each other, the dumbbells will droop naturally. Use your back muscles to extend your arms to both sides until they are level with your shoulders. The body is in a T shape. Repeat 3 sets, 12 times each.
Practice the above actions, Your arm muscles will definitely increase.