The strongest exercises to inflate the muscles of the arm

The strongest exercises to inflate the muscles of the arm

Many young people dream of big and bulging armbands to give it a strong and attractive look when wearing clothes and also make it heavy enough to carry heavy objects. We will give you the best exercises for the three basic arm muscles: the Pepsi, the triceps, the forearm muscle.

First exercises for the biceps muscle:


The strongest exercises to inflate the muscles of the arm

Exercise 1

1. Stand straight in front of the machine at 12 inches and hold the double braided handle and the stability of your trunk and keep the natural curve of the back.

2. Place your elbow on your side and hold it on the move and move only with your forearms and not with the upper arms.

3. Push your forearms up until your hands reach your chest and then descend slowly while keeping your upper arms steady with repetition.

Exercise 2

1. Stand upright and hold the weight-bearing bar, and hold your hands with your shoulder width.

2. Push the bar up with the forearms and do not move the upper arms and then hold the bar in front of your chest for three seconds and slowly get to the starting point with repetition.

Exercise 3

1. Stand upright and trunk in a straight position with the pins in each side of your side and make your hands face your grandchildren.

2. Lift the dumbbell by the forearm with the rotation of the palm of your hands until it is facing in front of you like the image with the stability of the upper arm and stability for 3 seconds and go down with the palm of your hands to the starting point with the repetition in the other arm.

Exercise 4

1 - Sit on the sloping seat sloping, and the grenades with your hands and make your arm represents a straight line heading to the ground.

2 - Push the dumbbell up by the forearm and not the upper part of the arm with the rotation of the dumbbell at the roll and then go down slowly and the rotation of the dumbbell and return to the position of the beginning with repetition on the other arm.

Exercise 5

1. Sit on the horse seat with your chest on it and forward your back.

2. Hold the dumbbell and hands out the seat sponge slowly, then lift the dumbbell by the forearm in front of your shoulder and repeat with the other arm.


Second exercises for the muscle triceps: -


The strongest exercises to inflate the muscles of the arm

Exercise 1

1. Place a seat behind you and put your hands on the edge of the seat behind you and extend your trunk on the seat in front of you with the knees bent.

2. Slowly lower your body by bending the elbows until your arms form a 90 ° angle. When you are in the fold, relax the muscle of the triceps with repetition.

Exercise 2

1. Attach the braided cord at the bottom of the device.

2. Hold the cord with your hands and stretch your arms directly above your head using a neutral grip.

3. Lower the rope slowly behind your head while maintaining the stability of the upper arms and decrease the area of the forearm and then the individual area of the forearm again with the age of the muscle of the triceps will be repeated.

Exercise 3

1. Relax on the seat, then hold the bar with the narrow grip, then raise the bar and your arms should be perpendicular to the ground.

2. Keep the top of the arm fixed and get down the forearm area until the bar falls directly above the forehead.

Exercise 4

1. Sit on the seat tip and hold your hands with a neutral grip in front of you.

2. Bend your knees slightly and bring your trunk forward, by bending at the waist while keeping the back straight until it is parallel to the ground and lift your head up.

3. Push the dumbbell until it is parallel to the ground and there should be a 90-degree angle between the arms and the upper part of the growers.

4. Keep the upper arms fixed and the forearm area straight until the arms are straight behind you.

Third exercises for the forearm muscle

The strongest exercises to inflate the muscles of the arm

Exercise 1

1. Sit on the seat Place your feet flat on the ground at a wider distance than the shoulders width.

2. Bend the upper part of you and hold the bar and make your hands between your nostrils then move the joints of the palm of your hands only.

Exercise 2

1. Sit on your knees and in front of your seat on the forearm and grab the bar.

2. Move the joints of the palm of the hand slowly as the picture.

Important tips and guidelines for exercising:

 1. Divide each exercise into 3 groups per group containing 10 to 12 times and as you increase in weights, reduce the frequencies.

2. If you feel pain in the joints or a sudden severe muscle ache, immediately stop the exercise and consult your doctor.

3. You do not carry weights that are above your energy so as not to muscle injuries and tear Vtmrn weights are appropriate for you and will increase them with time and continue.

4. Do not necessarily exercise all sets of each exercise if you are a beginner.

5. You have before you start to exercise any exercise that you first warmed, so make the muscles of your body ready to exercise and avoid injuries also do by running in place or on a running machine for 5 minutes to 20 minutes.

6. After exercising, you should exercise for at least 60 minutes to avoid vomiting and stomach irritation.

Read also :  5 exercises to sculpt the arms of the arms better

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