How to train for麒麟臂 (Qílín bì, "Kirin arm")?
May 08, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
In general, "麒麟臂" (Qí lín bì) refers to thick, muscular arms. One can develop such arms through exercises like dumbbell curls, barbell dips, push-ups, proper nutritional intake, and adequate rest. It is important to maintain a balanced diet in daily life, ensuring sufficient intake of protein, carbohydrates, and fats to meet the body's nutritional needs.
Generally speaking, "Qilin arm" refers to thick, muscular arms. One can develop Qilin arms through exercises such as dumbbell curls, barbell triceps extensions, push-ups, proper nutrition, and adequate rest. A detailed explanation is as follows:
1. Dumbbell Curls
Dumbbell curls are a classic exercise for training the biceps brachii. Hold a dumbbell in each hand with arms hanging naturally at your sides, then curl the dumbbells upward and slowly lower them back down. This exercise effectively increases arm muscle size.
2. Barbell Triceps Extensions
Barbell triceps extensions involve lying supine on a bench or bed, gripping a barbell with both hands, arms extended vertically above the body. Then, slowly bend the elbows to lower the barbell toward the forehead, and extend the arms back to the starting position. This exercise targets the long and lateral heads of the triceps, helping to develop thicker arms.
3. Push-Ups
Push-ups not only work the triceps but also engage the pectorals, deltoids, and other muscle groups. Particularly, close-grip push-ups more effectively stimulate the biceps.
4. Proper Nutrition
While training, it's important to maintain proper nutrition. Increasing protein intake from sources such as chicken breast, eggs, and fish can help promote muscle growth and recovery. At the same time, it's important to manage caloric intake appropriately to avoid excessive weight gain due to high-calorie foods.
5. Adequate Rest
To develop Qilin arms, it's essential to provide sufficient rest for the muscles to recover and grow. Therefore, it is recommended to train every other day rather than daily. On non-training days, engaging in light activities such as walking or yoga can help relax the body and mind.
In daily life, maintaining a balanced diet with adequate intake of protein, carbohydrates, and fats is important to meet the body's nutritional needs. Additionally, maintaining sufficient hydration during workouts is crucial to prevent dehydration and fatigue.
