Contents:
- Medical Video: Strengthen Your Core in 5 Minutes
- How to form arm muscles?
- 1. Plank press
- 2. Monkey arms
- 3. Pom-pom circle
- 4. Hammer pouch
- 5. Oblique-Twist Triceps Push-Up
Medical Video: Strengthen Your Core in 5 Minutes
Having the ideal body shape is everyone's dream. In addition to having a flat stomach, some people also want to have strong, formed arms. Not only to beautify the appearance of the body, exercising the arm muscles also makes the body's performance better. Then how do you shape your arm muscles? Here are some steps you can follow.
How to form arm muscles?
There are a number of movements that you can do to practice forming arm muscles. However, before doing this movement you should warm up for about five minutes. This is done to reduce the risk of muscle injury. Reporting from Fitness Magazine, the following movements to form muscles:
1. Plank press
- Place the dumbbell on the mat, then position your body in position push ups. With arms shoulder width apart and hands straight below the shoulders. Feet opened slightly wider than shoulder.
- Keeping your hips elevated, lift your right hand by lifting one dumbbell, then swing it forward and backwards on the shoulder.
- Do this movement 10 times.
- Do the same movement on the left hand.
- Do it twice.
2. Monkey arms
- Stand with your feet hip-width apart and hold the dumbbell in each hand.
- Lift the dumbbell along the sides of the ribs to the armpits.
- Repeat this movement two sets with 20 sets each.
3. Pom-pom circle
- Stand with feet hip-width apart, holding the dumbbell in each hand.
- Gently lift your arms above your head, while drawing five small circles until the arms form the letter V.
- Slowly lower your arms to the starting position, then do the circular motion in the opposite direction from before.
- Do as many as two sets, with repetitions 10 times.
4. Hammer pouch
- Stand with your feet hip-width apart, hold the dumbbell in each hand, with your arms at your sides and palms facing forward.
- Bend your elbows near the ribs to bring a dumbbell next to your shoulder, and keep your palm facing forward.
- Hit the left arm to the left, the palm facing forward, then bring the dumbbell back to the shoulder.
- Repeat this movement on your right arm and hit it to the right.
- Do this movement two sets with 20 times each.
- In the last set, do 20 quick blows on both arms.
5. Oblique-Twist Triceps Push-Up
- Lie on the mat on the right side, hug the ribs with your right arm, and place your left hand on the floor in front of your right shoulder.
- Bend your right leg behind you and lift your left leg slightly on the hip.
- Press your left hand to lift your body from the floor until your left arm is almost fully stretched.
- Simultaneously lift your left leg as high as possible.
- Repeat this movement on the left arm.
- Do as many as 2 sets with 20 repetitions each.
End this movement by cooling for about five minutes to stabilize breathing and heart rate. In addition to routinely carrying out the simple exercises above, in order to get the best results, forming arm muscles needs to be supported by a healthy diet and regular exercise involving all members of the body.
