Learn How to Increase Arm Muscles to Look Strong

Having muscular arms is the dream of many men. In addition to giving a dashing and strong impression, large arm muscles also make it easier for you to do various jobs that require strength. Let's see how to increase arm muscles that you can try.

In general, the arm is divided into two parts, namely the upper and lower arms. The upper arms extend from the shoulders to the elbows, while the lower arms extend from the elbows to the wrists.

Inside the arm are various large muscles. These muscles help you perform various activities, from lifting groceries, holding babies, to moving wardrobes.

Types of Arm Muscles

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

• Biceps

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

• Triceps

  Known by the name triceps brachii. It is located behind the humerus bone. This muscle is what allows you to straighten your forearm.

• Brachioradialis

  It is located at the top of the forearm, near the elbow. This muscle allows us to make circular movements of the forearm.

• Extensor carpi radialis longus

  It is located adjacent to the brachioradialis muscle. You can feel the presence of this muscle when you make a fist, it will feel tight in your forearm. This muscle is what allows us to move the wrist in all directions.

Various Ways to Enlarge Arm Muscles

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

Curl

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

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

A sign that the load is within your capabilities is when lifting a barbell or dumbbell, the elbow does not move. Make sure your elbows are completely immobile and at your sides. If your elbow is still moving, reduce your weight so that you can perform the movement correctly.

push ups

Maybe all this time you didn't think that making a move push ups is one way to enlarge the arm muscles. When doing this movement, the arm muscles will contract and stretch so that over time it can make it stronger and bigger.

Triceps swing

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

Another sport that is also good for building arm muscles, as well as training body muscles and increasing heart resistance, is swimming. Do the freestyle or breaststroke while swimming, and don't forget to warm up beforehand.

In addition to routinely doing the exercises above, don't forget that how to enlarge the right arm muscles also requires the role of a healthy lifestyle, including a good diet to build muscle. It is recommended to eat healthy foods that are high in protein so that muscle tissue can be formed properly.