8 minutes a day, how to do efficient exercise to build a unicorn arm?

I prepared a set of quick arm exercises today, but it won't affect his effect. In fact, this is probably the most challenging arm exercise you will ever face. I have to get you ready first. My dog Charlie had two operations in a week. He is a Labrador retriever and likes to touch his wounds all the time, so I have to stay with him all day this week.

I found that I only have 10 minutes, which can be used for exercise or making excuses. I choose exercise, this kind of training can be achieved, but even if you have a lot of time to challenge yourself with short-term high-intensity exercise, it is very important to make an impact with intensive training. This is what we are going to do today. Just adjust the bench press, like me, and take a set of dumbbells with a horizontal bar next to it. Besides the horizontal bar, there is an open space beside it.

In the whole training process, you have to use four movements, and you have to keep going back and forth between these movements, which will have a good effect on your arm, because you have the opportunity to exercise the opposite muscle group. When one muscle is exercising, the other can rest. I'm going to use the first move now. I want to bend my hand sideways, just like I am doing now. I like this kind of movement change very much.

Because at this time, I can let my shoulders back and rotate them slightly to make them safer. Plus, I can obviously exercise my biceps, and then I will always be exhausted. Because of our goal, everyone has two choices. If your training time is short, you must work very hard. You can train for a long time or work very hard, but you can't do both at the same time. We need to use very intense training in a short time.

When I am exhausted, I will start to exercise my triceps immediately. I haven't exercised my triceps at this time. Hold the dumbbell high above my head. Don't waste any time. You should use a little lighter weight than usual, so that the triceps can stretch more easily. For me, only in this way can these two movements become more difficult. The weight you choose should be raised to a certain degree of difficulty. When I am exhausted, I will start bending again.

As you can see, in the next training, we will constantly exchange these two movements. My goal is that each group will be exhausted. I think neither movement can guarantee the quality of the movement, and this will happen eventually, because when you are more and more tired, you will raise your requirements for the other movement, because if I can only do three bends, my triceps can only rest three times, and then I will come back to do another movement.

It will take about 4 minutes. This period of time has given my hands a thorough exercise. But this training is only halfway through. I want the horizontal bar now. I want to always use one of my favorite moves. Guess what this is? I want to keep this movement still. The biceps brachii wants to use backhand pull-ups to keep isometric contraction. You go on the horizontal bar first, just like me.

Your goal is basically to bend the biceps of your hands, just like I am doing now, but the action keeps me still, that is, the biceps of your hands are bent. When I am exhausted, I will try to slow down and persist for as long as possible until I can't maintain the quality of my movements. Then I will lie on the ground, and then I will do the second part, that is, cobra push-ups. I like this action very much.

Exercise triceps, let your elbow fully stretch, and then let your elbow reach the back of your body. This will fully involve your triceps. I'll do it as many times as possible. When I have no strength, I will go back to the horizontal bar. I will stick to it as much as possible, but more importantly, I will make myself work harder. Yes, this time it will be shorter than the last time. The goal is to keep it as long as possible and do cobra push-ups as much as possible.

You will feel the same impact as before, especially because you have used up both muscle groups in the first two moves. You may be exhausted soon. When I finish, it will take 8 minutes. I want to tell you that my arm has never been so swollen and painful. I did it the day before, and my arms are not moving very well. It's a little difficult to keep this position.

Actually, I want to tell you, as I said at the beginning, you can train harder or longer. But you can't do two things at once. More importantly, you can let yourself grow and make excuses. Never make excuses. You should seize the opportunity of exercise in a short time. Adjust the course to change your training, which will have an impact and thoroughly exercise your arm. I promise, as long as you don't exercise like this, it will work.