How do girls train their arm muscles? I will teach you several exercises

　　If you want to exercise specific muscle groups in your arms, using dumbbells is the most effective - are you ready to feel the burning of your muscles? Choose two pairs of dumbbells of different weights from 5-15 pounds according to your own strength. If you want tight and beautiful arms, start today and you will see the results soon!

　　Sumo squats with bicep curls target parts: exercise the middle part of the arms and lower body at the same time. Movement essentials:

　　Step1: Straighten your arms, hold a dumbbell in each hand, palms facing outward. The feet are spaced apart, with the heels 50 cm apart and the toes slightly outward.

　　Step2: When you are ready, your knees and elbows should be raised at the same time, and your body should be squatted with the center of gravity on your heels. Then straighten your arms and legs, this is a complete action. One set of 10-12 times, do 2-3 sets.

　　trapezius muscle tension

　　Targeted parts: Exercise the upper arms and shoulders. Movement tips:

　　Step1: Separate your legs and spread them out as wide as your hips. Hold a dumbbell in each hand, with your palms facing you. The shoulders should be positioned forward beyond the pelvis, and the knees should be slightly bent.

　　Step 2: Give up the dumbbells and lift them to your shoulders, extending your elbows outward. Lower slowly and return to the original position. This is a comprehensive approach. One set of 10-12 times, do 2-3 sets. If you want to exercise specific muscle groups in your arms, using dumbbells is the most effective - are you ready to feel the muscle burning? Choose two pairs of dumbbells of different weights from 5-15 pounds based on your own strength.

　　bent over barbell

　　Target area: You will feel that this uses the strength of the back of the upper arm and triceps.

　　Action points:

　　Step1: Lean forward, bend your knees, and pay attention to keeping your back straight. Hold a dumbbell with both arms straight.

　　Step2: Lift the dumbbells to both sides of the chest and tighten the shoulder blades as much as possible. Note that your elbows are facing upwards. Don't arch your back.

　　Step3: Slowly return to the starting position. This is a comprehensive approach. One set of 10-12 times, do 2-3 sets.

　　Lean over and fly the needle in the opposite direction:

　　Exercise methods for shoulders and upper back:

　　Step1: Hold dumbbells with both hands, bend your knees slightly, keep your back straight, and bend forward from the hip joint.

　　Step2: Exhale, raise your arms to both sides, and give up the slight bend of your elbows. Clamp your shoulder blades together. Then, control your arms to move downward slowly, with the dumbbells facing the ground. This is a comprehensive approach. One set of 10-12 times, do 2-3 sets.