Sekainow.com Maybe after the stomach is formed some people will continue with the arm, because this part of your appearance also looks stronger and fitter with a sturdy arm.
See well what are the moves :
- Tricep one leg
Without the triceps muscle (inner arm muscle), you certainly will not be able to perform various exercises such as lifting weights. Tricep muscle is very important and is known as a very important supportive muscle when practicing.
Tricep one leg (Source: Shutterstock)
First, you can put the position of both hands straight hold the weight of the body on a bench or a strong couch and not waver.
Then position your legs straight ahead, one leg lifted up.
Bend your elbows until the butt almost touches the floor and hold for a moment.
Return to the starting position and repeat several sets before lifting the other legs.
Repeat for 4-6 sets (1 set consists of 8-12 repetitions) with a break of each set of 45 seconds.
- Lift the barbell
In the movement of this arm muscles, you can do while standing or sitting. Do not forget to use barbells with heavy loads according to your strong ability.
Barbel exercise (Source: Shutterstock)
Barbell exercise (Source: Shutterstock)
Take the barbell, position the barbell by facing the palm of the hand towards the body
Bend your elbows to the barbells near your chest.
Stand up and hold for a moment. 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 break of 45 seconds.
- Pull up or chin up
This exercise is intended to strengthen the biceps (muscle outer) on your arm. You just need to bring yourself to the gym or provide a pull up tool at home.
Source = Shutterstock
Pull Up (Source: Shutterstock)
Grasp the iron rod by placing both hands parallel to the shoulder.
You can hang or cross your legs for motion variations.
Then take a deep breath as possible, then you can start pulling yourself upwards until your head is higher than the clasp of your hand.
Repeat for 3-5 sets (1 set consists of 6-12 repetitions) with each set break of 45 seconds. You can ask someone else for help to encourage the body when the movement pulls the body up.
- Push using barbells
Perfect push up of course requires considerable energy. You should be able to do on a hard pedestal and not a floor, for example on a thin mat.
Push Up (Source: Shutterstock)
Push Up (Source: Shutterstock)
Place both palms on the floor with the tips of the toes as a support. You can also modify the push-up movement with the hand rest on the barbell.
For balance, the feet should not be too narrow or widened approximately shoulder width apart.
Make sure the legs, waist and head remain in a state of straight. Bend your forearm and upper arm to a 90 degree angle then push it up while taking a breath. As the body is lowered breathing slowly
To get the benefits of push ups do regularly morning and afternoon. Do not forget to keep warming up before starting a push up session.
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