There are various ways to increase arm muscles that you can easily practice at home using makeshift tools. These methods are effective for making the arm muscles bigger and look muscular, as long as they are done regularly and consistently.
Strong and large arm muscles are the dream of many people, both men and women. Not only makes the body look more ideal, strong arm muscles can also support body movements and daily activities.
How to Increase Arm Muscles
To get big and strong arm muscles, it takes time, regular practice, and of course strong discipline. The following are ways that you can do to enlarge the arm muscles:
1. Curls
This movement can be done with the help of barbell or dumbbells . For starters, use barbell which is not too heavy. Place barbell on both sides of the body, then move it toward the chest.
When moving the weights, try not to move your elbows much and make sure your elbows stay at your sides. Do this movement 12 times.
2. One-leg rear-delt raise
Use barbell which weighs 2-3 kg, then position it on the side of the body. Position yourself standing by stretching your arms to the sides while carrying the weight. Next, lift one leg back while leaning forward.
Hold your body in a straight line from your head to your raised feet. Lower and raise your arms like a bird's wing movement 10-15 times. Do the same with the other leg.
3. push ups
push ups is one of the most common calorie burning movements. One of the focuses of this movement is to enlarge the arm muscles. In a prone position, keep your arms slightly wider than your shoulders and your feet in line with your shoulders.
Lower yourself slowly by bending your elbows, exhaling as you push your body back up to the starting position. Don't forget to tighten your stomach during the movement push ups .
4. Raise your arms and legs in the opposite direction
Start the position by kneeling on the mat and placing your hands on the floor at shoulder level and knees at hip level. Lift your left leg straight back and extend your right arm straight out in front of you.
Hold for 5 seconds, then do the same movement with your right leg and left arm. Do each 15 times.
5. Triceps down dog
Position the body as when doing plank, that is, both palms and toes touch the floor and both elbows are bent to support the body in a straight position.
Raise your hips while keeping the position of both legs and arms straight, when raising your hips try to keep the soles of your feet touching the floor. Hold for a few seconds, then return to the body position as when doing plank . Repeat this movement 10 times.
So that your arm muscles can be trained optimally, you can visit the fitness center or gym, because the facilities at the venue allow you to be able to perform other movements with the help of tools.
Besides being able to train arm muscle strength, the various exercises above can also reduce the risk of chronic diseases, such as osteoporosis, arthritis, back pain, and even depression.
If you really dream of big and strong muscles, throw away the feeling of laziness and start practicing how to increase the upper arm muscles. You can do it in the morning before the activity or in the afternoon.
Don't forget to balance it by eating nutritious foods and living a healthy lifestyle. If necessary, you can consult a doctor about how to increase arm muscles that are good and according to your condition.