As a small muscle group in the body, the arms are a part of the body that should not be neglected. We need to use our hands for all kinds of activities in life, and the arm line can also visually reflect your body shape. For those who work out, the arm line can visually reflect your fitness results. Girls are looking for a firm arm line, while guys are looking for thick unicorn arms.

Therefore, both guys and girls should pay attention to arm training. Arm training for girls can improve the problem of flabby and bulky arms and make you look better and younger in clothes, while arm training for guys can make you look stronger and more secure.

So, how do you exercise your arms scientifically?

Firstly, you need to know the structure of your arms in order to improve your training results. The arms are mainly made up of biceps and triceps. The biceps are mainly on the front side of the big arm, while the triceps are on the back side of the big arm. When exercising the arms, we have to target these 2 small muscle groups for stimulation.

Girls who want to improve their triceps need to target their triceps, while boys who want to develop a thicker arm circumference need to target their biceps.

Secondly, girls can choose low to medium intensity weights for sculpting without fear of getting too big arms, while guys can choose big weights to build a thicker muscle dimension.

Furthermore, the arms are a small muscle group, so the interval between each training session does not have to be too long, we can keep training every other day.

Finally, we would like to share a set of arm exercises for newbies to fitness, 15 reps for each movement, 4 sets of repetitions, choose the right weight for you and you can practice.

Movement 1: Standing Stretch Band Press (for triceps)

Movement 2: Standing barbell curl (for biceps)

Movement 3: Flexion legged back supination (for triceps)

Movement 4: Upward incline dumbbell curl (for biceps)

Movement 5: Upward inclined triple push-up (for triceps)

Movement 6: Standing dumbbell rotational curl (for biceps)

Notes.

1, in the formal arm training, we have to do a set of warm-up to activate the body muscle groups, in order to enhance the training effect and reduce the chance of injury, we can first do a set of (kneeling) push-ups for warm-up.

2, in the arm training, we have to learn the movement standard, feel the target muscle group force, complete the speed not too fast, so as to enhance the effect of arm training.