5 Easy ways to build arm muscles & bull; hello healthy

Having an ideal body shape is everyone's dream. Apart from having a flat stomach, some people also want to have strong, toned arms. Not only to beautify the appearance of the body, training the arm muscles also makes the body's performance better. Then how do you form your arm muscles? Here are some steps you can follow.

How to build arm muscles?

There are several movements you can do to build 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 build muscle:

1. Plank press

Place the dumbbells on the mat, then position your body into position push ups. With arms shoulder width apart and hands straight under the shoulders. The legs are opened a little wider than the shoulders.
Keeping your hips lifted, raise your right hand by lifting one dumbbell, then swing it back and forth at shoulder level.
Do this movement 10 times.
Do the same with the left hand.
Do two repetitions.

2. Monkey arms

Stand with your feet hip-width apart and hold a dumbbell in each hand.
Raise the dumbbell along the side of the ribs until the armpits.
Repeat two sets of 20 each.

3. Pom-pom circle

Stand with your feet hip-width apart, holding a dumbbell in each hand.
Slowly raise your arms above your head, drawing five small circles until your arms form a V.
Slowly lower your arms to the starting position, then do the circular motion in the opposite direction from before.
Do two sets, with 10 repetitions.

4. Hammer pouch

Stand with your feet hip-width apart, holding a dumbbell in each hand, with your arms by your sides and palms facing forward.
Bend your elbows near the ribs to bring the dumbbells to your shoulders, keeping your palms facing forward.
Hit the left arm to the left, palm facing forward, then bring the dumbbells back to the shoulder.
Repeat this movement with the right arm and hit it to the right.
Do two sets of 20 each.
In the final set, do 20 quick strokes on both arms.

5. Oblique-Twist Triceps Push-Up

Lie on the mat on your right side, hug your 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 equal to your hip.
Press the palm of your left hand to raise your torso off the floor until your left arm is almost fully extended.
Simultaneously raise the left leg as high as possible.
Repeat this movement on the left arm.
Do 2 sets of 20 repetitions each.

End this movement with cooling for about five minutes to stabilize your breathing and heart rate. Apart from routinely doing the simple exercises above, in order to get the best results, building arm muscles needs to be supported by a healthy diet and regular exercise that involves all members of the body.