There are various ways to build arm muscles that you can easily practice at home using minimal equipment. These methods are effective in making your arm muscles bigger and more defined, as long as you perform them consistently and regularly.
Toned and large arm muscles are desired by many people, both men and women. Not only do they make the body look more ideal, but strong arm muscles also support body movements and daily activities.
5 Easy Ways to Build Arm Muscles
To achieve big and strong arm muscles, it does require time, regular exercises, and strong discipline. Here are the ways you can do to enlarge your arm muscles:
1. Curls
This movement can be done using a barbell or dumbbell. As a beginner, use a moderately heavy barbell. Position the barbell on both sides of your body, then move it towards your chest.
When lifting the weight, try to keep your elbows still and ensure they stay by your sides. Perform this movement 12 times.
2. One-leg rear-delt raise
Use a 2-3 kg weighted barbell and position it by your side. Stand with your body extended and arms stretched to the side while holding the weight. Next, lift one leg backward while leaning your body forward.
Maintain a straight parallel position from your head to the lifted leg. Lower and raise your arms like a bird's wing movement 10-15 times. Repeat the same with the other leg.
3. Push-ups
Push-ups are a common calorie-burning exercise. One of the focuses of this movement is to build arm muscles. In a prone position, place your arms slightly wider than shoulder-width apart and keep your feet parallel to your shoulders.
Lower your body slowly by bending your elbows, exhale as you push your body back to the starting position. Don't forget to tighten your core during the push-up movement.
4. Lift your arms and legs in opposite directions.
Start by kneeling on a mat with your hands touching the floor parallel to your shoulders and your knees parallel to your hips. Lift your left leg straight back and extend your right arm straight forward.
Hold for 5 seconds, then perform the same movement with your right leg and left arm. Do each movement 15 times.
5. Triceps down dog.
Position your body as you would in a plank, with both palms and toes touching the floor and your elbows bent to support your body in a straight position.
Lift your hips while keeping both legs and arms straight. When lifting your hips, try to keep your soles touching the floor. Hold for a few seconds, then return to the plank position. Repeat this movement 10 times.
To train your arm muscles effectively, you can visit a fitness center or gym as the facilities there allow you to perform other exercises with the help of equipment.
In addition to strengthening your arm muscles, the above exercises can also reduce the risk of chronic diseases such as osteoporosis, arthritis, back pain, and even depression.
If you truly dream of having big and strong muscles, get rid of laziness and start practicing the methods to build arm muscles mentioned above. You can do this in the morning before your daily activities or in the evening.
Don't forget to balance it out by consuming nutritious food that is good for your muscles and living a healthy lifestyle. If necessary, you can consult with a doctor regarding the proper and suitable ways to enlarge your arm muscles according to your condition.
Post a Comment