For male comrades who are working out, the most important thing they want to lose is generally the thickening of their arms. This is mainly because thicker arms give the whole person strength, and we use our arms for many movements. If we have very sexy arm muscles, we can add a lot to our charm in the summer. For women, training the arms will make them tighter and more sexy and will help them to lose fat.

Once we talk about arm training movements, we will think of some curved movements, which are good for training our biceps. But the training of the arms as a whole is not comprehensive, which also reflects the fact that we generally focus on the training of the biceps during the training of the arms, but not so much on the training of other muscle parts of the muscles.

The triceps are a large part of the arm, so they are the one muscle group we must train if we want to build up our arms. The triceps are easy to store fat in the arms, so women who want to slim down should also focus on training their triceps.

The actual fact is that you'll be able to get a lot more than just a couple of hours to get a lot more than just a couple of hours. Here are some exercises for the arms.

Movement one: Standing dumbbell curls

The body is straight and not bent, the legs are standing slightly apart, the abdominal muscles are tense, the upper body is not bent, the arms are naturally straight and the hands are holding dumbbells.

The biceps are activated, driving the arms upwards to lift the small arms and the large arms against the sides of the body, keeping the large arms still during the movement until the arms are bent to their limit.

At the end of the movement, return to the initial preparation position.

Movement 2: Rope press down

In a standing position, do not bend your upper body and lean forward slightly, tighten your abdominal muscles, keep your arms still, bend your elbows and grab the rope with both hands.

The muscles of the large arms will be activated, driving the small arms downwards to pull the rope, do not bring your arms back to full strength during the pull down, ensure that your elbows are slightly bent.

Once we have completed the exercise, hold for a moment at the limit of the movement and return to the initial ready position with controlled speed.

Movement 3: Standing rope curl

Make sure your body is straight and not bent, stand with your legs slightly apart, don't bend your upper body, tense your abdominal muscles, keep your arms close to your body and hold the rope with both arms straight.

Keeping your arms still, bend your elbows and pull the rope upwards as far as you can go.

At the end of the movement, slowly return to the initial ready position at a slightly controlled speed, feeling the muscles in your arms.

Movement 4: Double arm dumbbell overhead arm curl

Sit on top of a bench with your feet firmly planted on the ground for stability, keep your upper body straight, do not bend and lean back slightly, straighten your arms in an upward direction and hold a dumbbell with both hands.

Keeping your arms still and your elbows bent, move the dumbbells downwards as far as possible to the limit of your ability.

Once the exercise is complete, hold at the limit of the movement for a moment and then slowly return to the initial ready position at a controlled rate of return.

It is important to warm up before the start of the training session to help stimulate our muscles and achieve better training efficiency after each session. It is also important to remember to stretch after each session to help break down the lactic acid build-up in our bodies and to avoid soreness after exercise. The amount of training you do in the gym is based on what your body can handle.

Our fitness is a long time process and it is almost impossible to achieve the target figure you want in a short period of time, so we should not be too impatient in the fitness process and pay attention to ensure that we are in a good frame of mind, as long as we persevere, we will eventually succeed.