Strong arm muscles can not only support appearance, but also good for health. Well, there is a way to build arm muscles that is easy and practical to do. You only need to spend 10 minutes every day.
Healthy and strong arm muscles make it easier for you to carry out daily activities. However, you don't need to use heavy equipment or pay a fortune to train at the gym to build arm muscles
You can do it independently at home through simple movements and the help of household supplies.
Various Ways to Build Arm Muscles
To build arm muscles, you only need 10 minutes every day. However, before starting the exercise, it is recommended that you stretch and warm up for 6 minutes to reduce the risk of muscle injury.
There are several movements you can do to easily build arm muscles, including:
1. The movement of bending the upper arm (bicep curls)
This movement is suitable to be applied as the first step in training to build arm muscles. You can do this by following the steps below:
- Stand with your feet shoulder-width apart while holding a water bottle or dumbbells with your arms straight at your sides.
- Slowly bend both arms up until the bottle is at shoulder level.
- Hold for a few seconds, then lower back down.
- Repeat 5 times and do 3 sets.
While doing this move, tighten your abs and buttocks for better results.
2. Push-ups
Push-ups is the most appropriate movement to build the muscles of the arms, chest, and shoulders. Take position push-ups by resting on the palms of the hands and toes, then do the following movements:
- Straighten your arms so that they are in line with your shoulders and leave enough space between your palms on the floor.
- Keep your body in a straight line from head to heels.
- Straighten your legs and keep your knees off the floor.
- Lower your body by bending your elbows until your chest drops about 5 cm above the floor.
- Hold for a moment, then straighten your elbows again.
- Repeat this movement 10-15 times.
As a first step, try this movement by resting on the palms of the hands and knees. For maximum results, keep your back and waist straight throughout the movement.
3. Push-ups by leaning against the wall
To work the triceps in the upper arm, you can try this exercise push-ups resting on the wall in the following manner:
- Stand facing a wall with a distance of about 40 cm between the body and the wall.
- Place both palms on the wall at chest level.
- Bend your elbows to bring your body closer to the wall.
- Keep your body straight by allowing your heels to lift as you get closer to the wall and hold for a moment.
- Straighten your arms and straighten yourself back up.
- Repeat this movement 10-15 times.
To get maximum results, you can replace the wall that is used as a support with a stable chair (without wheels).
4. The body rests on the chair (bench dip)
This exercise is done to build the upper arm muscles. Sit in a stable chair with your hands holding the ends of the chair. Make sure your knees are bent and form a 90-degree angle, then perform the following steps:
- Lift the body by resting on both hands so that the buttocks are not against the seat cushion.
- Bring the body forward, then lower it until it is in front of the chair with both hands still holding on to the chair.
- Tighten your arms and lift your body back into the chair.
- Repeat this movement 10-15 times.
5. Upper arm stretch (tricep kickback)
To stretch your upper arms, here are some moves you can do:
- Kneel using one leg, while the other leg bends forward and rests on the foot.
- Form a 90 degree angle with both knees. If it's your right knee in front of you, lift and straighten your left arm back as far as you can.
- Hold for a moment before bending your elbows to form a 90-degree angle.
- Repeat the movement 10-15 times, then do the same movement on the other side of the body.
To get maximum results, you can hold dumbbells or a bottle filled with water in your hands while doing this movement.
End the series of how to build arm muscles by resting for about 5 minutes to stabilize breathing and heart rate. To get the best results, this exercise should be accompanied by a healthy diet and exercise that involves all members of the body.
If you want to build arm muscles more optimally, consult a doctor for advice on the type of exercise and how to build arm muscles according to your needs and health conditions.