For guys, pick up a pair of dumbbells and you’ll think of lifting it and doing a dumbbell curl.
If the movements are neat and heavy, then pose as an arm curl and show your arm muscles in the mirror, you’ll feel instantly empowered.
In the gym, many boys like to exercise their arms and even take out a tape measure to measure their arm circumference.
Then the question is: If a boy’s arm circumference reaches 35 cm, what training level does he belong to in the gym?
1. Measurement method of arm circumference
The whole arm includes the upper arm and forearm, and the arm circumference we usually refer to is the “upper arm circumference” .
General measurements:
Stand your body naturally, first place your arms completely To relax, pass the tape measure over the entire biceps from the back of the upper arm, from the back to the front or from the bottom up.
Then lift the forearm up, fully contract the biceps, and fully tighten the tape until it bypasses the muscle peak of the biceps, then you can see the specific value .
Note:The measurement of arm circumference needs to be done without any training, such a number is more accurate.
If you have practiced various arm movements and are in a state of muscle pumping, the measured value will be 2-3 cm more than usual. Also, don’t over-squeeze the biceps when the forearm is flexed upwards, which can also create errors.
2. The level of a boy’s arm circumference of 35 cm
The answer is: In the gym, a boy’s arm circumference of 35 cm is at the level of the general public.
There are three groups of people in the gym, one is thin, one is fat, and one is in-between.
For thin people, their body fat rate is low, there is almost no fat in the body, some muscles can be seen, but the limbs are slender.
They have much thinner arms than ordinary people. Even if they participate in exercise, their arm circumference is often less than 35 cm, and some people are even less than 30 cm.
For fat people, their body fat rate is higher, from the face, arms, chest, waist and abdomen, buttocks, thighs The whole body is full of fat.
They have thicker arms than ordinary people. After participating in the exercise, the arm circumference can be further increased, often exceeding 38 cm, and some people will exceed 40 cm.
There are also some middle people whose body fat is usually between 12%-15%, with a small amount of fat, mainly in the lower Around the abdomen, usually do strength training regularly.
They will not only do arm strength training, but also do arm shape training, usually the arm circumference can reach between 35 cm and 40 cm.
Overall: In the gym, those with arm circumference below 35 cm are often thin people. And the fat people and the people who train regularly, their arm circumferences have exceeded 35 centimeters.
Therefore, most people can reach the arm circumference of 35 cm in the gym, and those below 35 cm either rarely exercise, or it is a personal physical problem.
3. How to increase arm circumference?
First gain weight through diet, usually eat more carbohydrates, and reduce dietary fiber intake.
Avoid eating coarse grains such as sweet potatoes, vermicelli, taro, etc., which are highly satiety, and eat more rice and noodles.
Vegetables and fruits cannot be eaten directly, they need to be boiled or juiced to remove more dietary fiber.
I usually use more rice, red dates, carrots and other ingredients to make porridgeEdible, you can also drink some yogurt, which is conducive to regulating gastrointestinal function.
Also do some arm strength training regularly, mainly targeting the biceps and triceps of the upper arm.
Need to focus on training the triceps, mainly doing dumbbell flexion and extension behind the neck, narrow bench press and rope press .
The second is the biceps, mainly doing barbell curls, dumbbell curls and rope curls.
It is recommended to pick out one day to train the arm muscles, and do 5-8 groups*12 times for each of the above actions.
Through diet and arm training, you can also get your arms over 35 cm.
Write at the end:
In the gym, look at a person’s arm circumference, sometimes you don’t need to measure it, just look at it The thickness of the upper arm can roughly estimate the size of the arm.
We can’t use arm size to assess a person’s strength, because even an arm circumference of 35cm or more doesn’t necessarily mean he’ll be able to pull up or deadlift 100kg.
A stout arm can only mean that your muscle mass is okay, and your arm has a shape, which means that your usual training focuses on details, only comprehensive development , so that the arm has both thickness, line, and strength, which is perfect.
How many centimeters is your arm circumference——Yumi AI Fitness