The biceps and triceps are two large muscles in the arm. To make arms visible more tight and muscular, you can do several movements to work both muscles.
The human arm consists of the upper arm (shoulder to elbow) and forearm (elbow to wrist). Along this arm are many muscles that allow us to move the arm and hand. Two of them are the biceps and triceps muscles which are located in the upper arm.
Get to know the Biceps and Triceps and their Functions
The biceps muscle is in the front of the upper arm. The point is to make pulling and stretching movements of the elbows. While the triceps muscle is in the back and sides of the upper arm. This muscle helps to straighten the arm. The biceps and triceps muscles also function to keep the shoulders strong and upright.
Many people routinely do a series of exercises and even spend a lot of money in the gym to tone and shape these two arm muscles.
Not only to get a more beautiful arm shape, building strength and muscle mass of the biceps and triceps is also important to support daily activities, for example to be stronger in carrying groceries, carrying children or grandchildren, and lifting heavy objects.
Movements to Build the Biceps and Triceps
With age, arm strength and muscle mass will decrease, especially if rarely trained. As a result, the arms appear to sag. Therefore, you need to be diligent in training the biceps and triceps muscles so that their strength and muscle mass are maintained.
The following is a series of exercises you can do to tone your arms, while maintaining strength and muscle mass:
Exercises for b . musclesIseps
Standing biceps curl
- Stand straight with your feet spread out at shoulder level and your knees slightly bent.
- grip dumbbells (barbell) weighing approximately 4-5 kg with one hand. The position of the palms facing forward and the position of the arms straight at the sides
- Bend your elbows until the barbell comes up to about your shoulders. Keep the upper arm still and keep it parallel to the body.
- Return your arms to their original position (by your sides).
- Repeat this movement on the other arm.
- Do this 8-12 times on each arm. You can also do this on both arms at the same time.
Hammer curls
- Stand straight with your feet spread out at shoulder level and your knees slightly bent.
- Hold dumbbells with one hand. Palms facing the thighs and the position of the arms straight at the side of the body.
- Bend your elbows and swing your forearms up until the barbell comes up to about your shoulders. Keep the upper arm still and keep it parallel to the body.
- Return your arms to their original position (by your sides).
- Repeat this movement on the other arm.
- Do this 8-12 times on each arm. You can also do this on both arms at the same time.
Exercises for t musclesriseps
Lying triceps extension
- Sit in an upright position in flat bench, or on the side of the bed, then lie on your back. Hold dumbbells in the right hand and position the right arm straight at the side of the body.
- Lift dumbbells until your arms are straight up, then bend your elbows at a 90-degree angle, until your hands are close to your forehead.
- When doing this movement, make sure your upper arm (shoulder to elbow) doesn't move. If necessary, hold the position of the arm and elbow with the left hand.
- Return to the starting position.
- Do this movement 8-12 times on each arm. You can also do this on both arms at the same time.
Triceps kickback
- Place the lower left leg and left palm on the flat bench, or the side of the bed, while the right foot rests on the floor. Keep your back flat as if on all fours, with your left thigh and left arm perpendicular to support your body.
- Hold dumbbells with the right hand. Bend your elbows at a 90-degree angle, with your upper arms parallel to your body and your forearms hanging straight down toward the floor.
- Straighten your elbows by swinging your forearms back until they are in line with your upper arms. Make sure that only the elbows and forearms move, not the shoulders and upper arms.
- Return to the starting position.
- Repeat this movement on the arm. Use the right leg and right hand to support the body, while the left foot rests on the floor.
- Do as much as 8-12 times on each le
Not only with some of the exercises above, the biceps and triceps muscles can also be formed by doing routinely push-ups.
A series of physical exercises above can be done at home or at home gym. To get maximum results, complete with exercises at home that can burn fat.
In addition to regular exercise, maintaining food intake is also important if you want to build biceps and triceps muscles. Good food choices for building biceps and triceps or other body muscles are foods high in protein, healthy fats, and complex carbohydrates from nuts, seeds, fruits, and vegetables.
To maintain an ideal body shape, avoid eating foods that are high in calories, sugar, and cholesterol. Don't forget to drink enough water so you don't get dehydrated during exercise and exercise.
You can ask for help personal trainer to help your workout to avoid injury or mistakes in building the biceps and triceps muscles. If you previously had certain medical conditions, you should first try to consult with your doctor regarding appropriate exercise options.