Effective Movement Forms the Arm Muscles

Effective Movement Forms the Arm Muscles

Effective Movement Forms the Arm Muscles – For many people to build their arm muscles they have to use gym tools, even though in fact there are several movements that can build up their arm muscles without gym tools.

Having strong and muscular arms is the desire of many people. With large arm muscles, the body does look more athletic.

Not only that, strong arm muscles also make it easier for you to carry out daily activities, such as carrying children, lifting gallons of water, or pushing heavy objects.

1. Side plank with arm extension

This arm movement focuses more on the oblique, shoulders, arms and legs.

How to do it:

Try lying on your right side with your left foot on your right
Push your forearms to the floor for balance while doing the side planks
Keep your right arm straight and hold your body parallel, especially when your arms move from top to side (try not to get your arms over your shoulder)
Always keep your body straight between your head, neck and legs and do 3 reps of this movement (1 set = 10 reps) for each arm.

2. Triceps dip

You can do a triceps dip on a sofa, chair, or a stable surface that is higher than where you are standing. To do this is not too difficult, but make no mistake, this movement can make your sweat pour out, you know. Focusing on triceps, here are the triceps dip movements you can do:

Place your hands shoulder width apart on a chair or surface that is higher than the body
Bring your legs forward slightly so that they are almost straight but don’t lock your knees
Lower your body slowly, then lift your body up again
Concentrate on pulling the triceps down and lifting
Do this movement 3 sets (1 set = 12 reps)

3. Decline push-ups

The muscles targeted by decline push-ups are the triceps, deltoids, abs, and chest.

How to do it:

Start in a plank position with your legs straight to a higher surface (such as a chair, ladder, or a pilates ball).
Bend your elbows and lower your chest slowly to the floor
Push up with your palms until your arms are straight and return to the starting position
Do 3 sets (1 set = 10 reps)

Also Read:Reasons Guys Should Be Fitness

4. Plank tap

The areas of the arms targeted for the plank tap are the glutes, triceps, deltoids, abs, and lats.

How to do it:

Start with a plank motion by placing your hands and feet on the floor shoulder width apart
Keep your core and glutes calm, then raise your right hand to your left shoulder and vice versa. This movement counts for one rep
Perform plank tap 3 sets (1 set = 15-20 reps)

5. Push-ups

Push-ups are useful for building upper body strength. With this movement, you can train your triceps, shoulders and chest. When done the right way, push-ups can also strengthen your lower back and abdominal muscles.

How to do it:

Starting in a plank position and holding your stomach, rest your wrists on the floor just below your shoulders and let your neck relax
Slowly lower your body down with your hands until your elbows form a 90 degree angle
Keep your body straight and push back up to the plank position (counts 1 rep)
Do this movement 3 sets (1 set = 10-20 reps)

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