The Best Exercise Machines for Arms

By乔迪·布雷弗曼 Updated2020年2月20日
Reviewed by Lisa Maloney, CPT
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这些天来有太多的健身器材来命名，使得获得良好的锻炼手臂更加混乱比以前。事实是，你需要的机器手臂的一小部分在健身房锻炼肌肉和燃烧脂肪。让我们来了解最好的，你就可以准备穿的背心与信心。

There are several great arm exercises.
Image Credit:Antonio_Diaz/iStock/GettyImages

使用三头肌扩展机器

In a study by researchers from theAmerican Council on Exercise(ACE), overhead extensions were among the most effective foreliciting muscle activity in the triceps muscleson the backs of the upper arms. While the study used free weights, a similar movement can be done on a triceps extension machine, as explained byACE. It's an easy exercise that an be added to any gym machine workout routine for beginners.

  1. Adjust the seat height and the weight.
  2. 坐在机器，躺在垫你的手臂，并采取手柄的保持。
  3. 凯p your back straight and your core muscles contracted.
  4. Press the handles away from you and straighten your arms.
  5. Slowly return to the starting position.

Using the Triceps Dips Machine

Dips were another highly rated exercise在美国运动协会的研究。有很多方法可以逢低做与自己的体重，与辅助骤降机或用蘸就座机。坐着的机器是最适合初学者，因为它提供了最支持和稳定。

  1. Adjust the seat height and weight.
  2. Straddle the seat facing out and grasp the handles.
  3. 坐下座位上，推柄打倒你。这是你的起始位置。
  4. 凯p your spine straight and abs contracted.
  5. Slowly allow the resistance of the handles to raise your arms, bending at the elbow and pointing your elbows straight behind you.
  6. When you get to the top of your range of motion, press the handles back down to the start with control.

Read more:The Ultimate Workout for Sexy, Sculpted Arms

Trying a Seated Biceps Curl

二头肌练习机比三头肌的练习更简单。随着三头肌的练习，你可以向前延伸你的手臂，往下推或压出;二头肌练习，你通常只是弯曲肘部，提高权重对你的上臂。坐着的二头肌卷曲，如解释ACE, is probably your best option.

  1. Adjust the seat height and weight.
  2. Sit in the machine, extend your arms on the pads and grasp the handles.
  3. 凯p your spine straight and abs contracted.
  4. Curl the bar upward toward your face and squeeze your biceps muscles at the top.
  5. Slowly lower the bar back down.

设置你的日常

Perform 10 to 15 repetitions of each move and two to three sets. You can do one set of one exercise, rest for 30 seconds to one minute and do the next set; then move to the next exercise. Or you can do a circuit, where you do one set of each exercise then repeat, doing another set of each exercise.

A circuit can be a great gym machine workout routine for weight loss because you move from exercise to exercise with no rest in-between. This keeps your heart rate slightly elevated throughout the workout. While atraditional machine circuit将不及刻录为更多的高强度车身重量和自由重量电路，它仍然是有效减少体内脂肪，根据公布的一项研究生物杂志的研究in February 2017.

When it comes to burning fat, don't forget cardio. The elliptical machine is one of the best for toning your arms if you use the handles to push and pull along with the movement of your feet.

Read more:The Fastest Way to Tone Flabby Arms

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