There are various ways to raise arm muscles that you can easily practice at home using makeshift tools. These methods are effective for making the arm muscles bigger and look stocky, as long as they are done regularly and consistently.
Tight and large arm muscles are the dream of many people, both men and women. Not only does it make the body look more ideal, strong arm muscles can also support body movements and daily activities.
How to Raise Arm Muscles
To get big and strong arm muscles does require time, regular training, and of course strong discipline. The following are ways you can do to enlarge the arm muscles:
This movement can be performed with the help of a barbell or dumbbell. For a start, use a not too heavy barbell. Position the barbells on both sides of the body, then move them towards the chest.
At the time of moving the load, try not to move the elbow much and make sure that your elbow remains on the side of the body. Perform this movement 12 times.
2. One-leg rear-delt raise
Use a barbell weighing 2–3 kg, then position it next to the body. Position the body standing by spreading your arms to the side while carrying the weight. Next, lift one leg back while leaning forward.
Hold the position of the body parallel straight from the head to the raised legs. Descend and raise the arms like the movement of the wings of a bird 10–15 times. Do the same with the other leg.
3. Push up
Push ups are one of the common calorie-burning movements. One of the focuses of this movement is to increase the arm muscles. In a face down position, position the arms slightly wider than the shoulders and the legs parallel to the shoulders.
Lower the body wanderingly by bending the elbows, exhaling while pushing the body back to the starting position. Do not forget to tighten the stomach during the movement of push ups.
4. Raise arms and legs in opposite directions
Start by kneeling on the mat and the position of the hands touching the floor at shoulder level and hip-level knees. Raise the left leg straight back and stretch the right arm straight forward.
Hold for 5 seconds, then make the same movements with the right leg and left arm. Do it 15 times each.
5. Triceps down dog
Position the body as when doing a plank, that is, both palms and toes touch the floor and both elbows are bent to support the body in a straight position.
Raise the hips while keeping the positions of both legs and arms straight, when raising the hips try to keep the soles of the feet touching the floor. Hold for a few seconds, then restore the position of the body as when doing the plank. Repeat this movement 10 times.
In order for the arm muscles to be maximally trained, you can visit a fitness center or gym, because the facilities in the place 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 do dream of large and strong muscles, throw away the feeling of laziness and start practicing how to raise the arm muscles above. You can do it in the morning before the activity or in the afternoon.
Don’t forget to balance it by eating nutritious foods that are good for muscles and leading a healthy lifestyle. If necessary, you can consult a doctor about how to raise the arm muscles properly and according to your condition.