Increase arm muscles with the following 4 simple movements

Simple movements to enlarge the arm muscles

1. Pull up or chin up

This exercise is intended to strengthen the biceps (outer muscles) in your arms. You only need to bring yourself to the gym or provide a pull up tool at home.

Pull Up (Source: Shutterstock)

Grasp the iron bar by placing your hands parallel to your shoulders.
You can hang or cross your legs for a variety of movements.
Next, inhale as deeply as possible, and then you can begin to pull yourself upwards until your head is higher than the grip of your hand.
Repeat for 3-5 sets (1 set consisting of 6-12 reps) with rest for each set is 45 seconds. You can ask other people to help you push your body up during the upward pulling motion.

2. One leg tricep

Without the triceps (inner arm muscles), you certainly will not be able to do various kinds of exercises such as lifting weights. The triceps is very important and is known as a very important support muscle when exercising.

One leg tricep (Source: Shutterstock)

First, you can place the position of both hands straight to hold the weight of the body on a bench or sofa firmly and not shaken.
Then put your legs straight forward, one leg lifted up.
Bend your elbows so that your butt is almost touching the floor and hold it for a moment.
Return to starting position and repeat a few sets before lifting the rest of the leg.
Repeat for 4-6 sets (1 set consisting of 8-12 repetitions) with rest for each set is 45 seconds.

3. Raise the barbell

You can do this movement to increase the arm muscles while standing or sitting. Don't forget to use dumbbells with weights according to your strong ability.

Barbell exercise (Source: Shutterstock)

Take the barbell, position the barbell with your palms facing your body
Bend your elbows so that the barbell is close to your chest.
Straighten up and hold for a few moments. You can also repeat several sets every day to get maximum results.
Repeat for 3-5 sets (1 set consisting of 8-12 reps) with rest for each set is 45 seconds.

4. Push using a barbell

The perfect push-up, of course, requires a lot of energy. We recommend that you can do on a hard base and not on the floor, for example, on a thin mattress.

Push Up (Source: Shutterstock)

Place your palms on the floor with your toes as support. You can also modify the push up motion by resting your hands on a barbell.
For balance, do not have your feet too narrow or too wide to be about shoulder width apart.
Keep your legs, hips and head straight. Bend your forearms and upper arms until they form a 90 degree angle then push up while inhaling. When the body is lowered, exhale slowly
To get the benefits of push ups, do it regularly in the morning and afternoon. Don't forget to keep warming up before starting your push up session.