Learn How to Enlarge Arm Muscles so You Can Look Strong

Having muscular arms is the dream of many men. In addition to giving the impression of being manly and strong, large arm muscles also make it easy for you to do a variety of jobs that require strength. Let's look at ways to increase arm muscles that you can try. In general, the arm is divided into two parts, namely the upper arm and the lower arm. The upper arm extends from the shoulder to the elbow, while the lower arm extends from the elbow to the wrist. Inside the arm there are various large muscles. That muscle is what helps you do a variety of activities, from lifting groceries, holding a baby, to moving the wardrobe.

Types of Arm Muscles

Before knowing how to enlarge the arm muscles, it's good if you know what muscles are in the arm, namely:

• Biceps

In scientific language known as the biceps brachii muscle. This large muscle extends from the upper arm to the elbow, and is attached to the base of the arm bone (humerus).

• Tricep

Known as triceps brachii. It is located behind the humerus bone. This muscle is what allows you to straighten your lower arm.

• Brakioradialis

It is located at the top of the forearm, near the elbow. This muscle makes us able to make the arm rotate forearm.

• Extensor carpi radialis longus

It is located next to the brachioradialis muscle. You can feel the presence of this muscle when clenching your hands, this muscle will feel tight in the forearm. This muscle makes us able to move the wrist in all directions.

Various Ways to Enlarge Arm Muscles

Many people who want to appear with large arm muscles. If you are one of them, see how to enlarge the arm muscles below:

Curl

Curl is the most common technique for enlarging the biceps. Curl is done using weights, such as barbells or dumbbells. Choose a weight that weighs according to your ability. How to do this movement are:

• Do it by standing or sitting in a chair.
• Position both arms straight down holding the weight, palms facing up.
• Lift the weight to the front of the chest by bending the elbows.
• Do lifting weights 10-15 times (counted 1 set) and repeat up to 2 or 3 sets.

A sign that the weight is within your ability is to lift the dumbbell or barbell, the elbow does not move. Make sure your elbows really don't move and are on your side. If your elbows are still moving, reduce your weight so that you can move properly.

Push ups

Maybe you have not thought that doing push-ups is one way to increase arm muscles. When doing this movement, the muscles of the arm will contract and stretch so that over time it can make it stronger and bigger. Triceps swing Do this exercise to train your arm muscles while removing fat from the sagging arms. The way to do this is:

• Lie on the flat floor, with your knees bent and feet flat on the floor.
• Both hands holding the barbell. Position the right arm straight above the head, attached to the floor, while the left arm is straight in front of the chest.
• Then lift your right arm to the front of your chest with your arms still straight, lowering your left arm until it is straight above the head, touching the floor. After that, return to the starting position.
• Perform this swinging arm alternately, 12-15 times (1 set), repeat 2 to 3 sets on both arms.

Another sport that is also good for building arm muscles, while training the muscles of the body and increasing heart endurance, is swimming. Do freestyle or breaststroke when swimming, and don't forget to warm up beforehand. In addition to the routine exercise above, don't forget that the correct way to enlarge the arm muscles also requires the role of a healthy lifestyle, including adequate body nutrition. It is recommended to eat healthy foods that are high in protein so that muscle tissue can form properly.