Contents:
- Medical Video: Beginners Back Exercises for Strengthening your Back Muscles
- Simple movement to raise the arm muscles
- 1. Pull up or chin up
- 2. One leg triceps
- 3. Lift the barbell
- 4. Push using a barbell
Medical Video: Beginners Back Exercises for Strengthening your Back Muscles
For some people, strengthening or raising arm muscles is important to do. Besides being useful for strengthening the arms, your appearance also looks stronger and fitter with sturdy arms. Let's look at ways to raise your arm muscles that are easy and you can do at home.
Simple movement to raise the arm muscles
1. Pull up or chin up
This exercise is intended to strengthen the biceps (outer muscles) in your arms. You only need to bring yourself to the gym or provide a pull up at home.
- Hold the iron rod by placing both hands parallel to the shoulder.
- You can hang or cross your legs for a variety of movements.
- Then breathe as deeply as possible, then you can start pulling yourself upward until your head is higher than the diversity of your hands.
- Repeat for 3-5 sets (1 set consists of 6-12 repetitions) with each set resting 45 seconds. You can ask someone for help to help push the body when the body pulls up.
2. One leg triceps
Without the triceps muscle (inner arm muscles), you certainly will not be able to do various types of exercises such as lifting weights. The triceps muscle is very important and is known as a supporting muscle that is very important when practicing.
- First, you can place the position of both hands straight to hold the weight of the body on a bench or sofa strong and not faltering.
- Then position your legs straight ahead, one leg lifted up.
- Bend your elbows until your buttocks almost touch the floor and hold for a few moments.
- Return to the starting position and repeat a few sets before lifting the other leg.
- Repeat for 4-6 sets (1 set consists of 8-12 repetitions) with each set resting 45 seconds.
3. Lift the barbell
In the movement of raising the arm muscles, you can do it while standing or sitting. Don't forget to use barbells with heavy loads according to your strong ability.
- Take a barbell, position the barbell by exposing your palm to your body
- Bend your elbows until the barbell is close to your chest.
- Stand up and hold for a few moments. You can also repeat several sets each day to get maximum results.
- Repeat for 3-5 sets (1 set consists of 8-12 repetitions) with each set resting 45 seconds.
4. Push using a barbell
Perfect push up, of course, requires considerable energy. You should be able to do it on a hard and not a floor, for example on a thin mattress.
- Place both palms on the floor with the tips of your toes as a support. You can also modify the push up movement with your hands resting on the barbell.
- For balance, the legs should not be too narrow or widened about shoulder width.
- Make sure the legs, waist and head remain in a straight state. Bend your forearm and upper arm to form a 90 degree angle then push up while taking a breath. When the body is lowered exhale slowly
- To get the benefits of push ups, do it regularly morning and afternoon. Don't forget to keep warming up before starting a push up session.
