The fastest way to increase strength is to lift dumbbells and do push ups.
1. There are many ways to exercise the forearm through dumbbells.
① Hold the dumbbell in both hands, raise the arm flat in front of the chest, and then swing forward and backward.
② Hold the dumbbell in front of your chest and swing your forearm up and down.
③ Hold the dumbbell in your hand, and let your arms hang down naturally, then slowly lift and put them down.
2. Push ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. It is a very simple but effective strength training method. For beginners, push ups can be practiced in two groups, 15 to 20 times in each group; Those who have a certain foundation can do 3 groups of exercises, 20 times for each group; High level people can try four groups of 30 to 50 push ups.