If you want to build muscle and become stronger, you’re going to want to focus on specific areas of the body, and the arms are a popular choice. After all, when you build up the muscles in your arms, it’s clear for all to see that you’ve worked hard and done a good job, and you can feel proud and confident in your achievements.
In order to build these arm muscles, you’ll need to work on both your biceps and triceps, and you’ll need to eat a healthy diet. Read on for some advice.
Concentration Curl For Biceps
Your biceps are the muscles that run from your shoulder down to your elbow, and it is the muscle responsible for allowing you to pull and lift with your arms. One of the best ways to exercise this muscle is to use the dumbbells at Mirafit and do curls, ideally repeating the action twelve to fifteen times. The concentration curl is an ideal exercise.
To do the concentration curl, you need to sit on a bench or other flat surface with your legs open to form a v shape. Take a dumbbell in one hand and slowly lean forward a little. Keep your palm facing towards you and rest your elbow against the inside of your thigh while using your other hand to rest on the other thigh to keep you more stable. Keep your upper body completely still, and slowly curl the dumbbell toward your shoulder. While you’re lifting, slightly turn your wrist so that by the end of the curl, your palm faces your shoulder. Pause, then lower the weight, repeat twelve to fifteen times, and then do the same with the other arm.
Triangle Pushup For Triceps
Your triceps are a group of three muscles that sit at the back of your upper arm between your shoulder and elbow. They give your shoulder and arm strength and keep it stable. An excellent exercise for boosting their strength is the triangle pushup.
To do this exercise, you need to get into a traditional pushup position on the floor – only your hands and toes should be touching the floor. Then put your hands under your face and make your thumbs and forefingers touch, forming a triangle between your hands. Keep your body and legs straight, and slowly lower yourself down, so your nose almost touches your hands. Then push back up to the starting position. Repeat this twelve to fifteen times.
Nutrition For Arm Muscles
It’s not just exercise that is important when it comes to building arm strength; you need to eat right, too, so that you get as much nutrition as possible. In other words, for your muscles to grow, you have to eat the right foods.
Protein is particularly important for muscle growth, and that includes salmon, chicken breast, turkey breast, lean beef, beans, eggs, and Greek yogurt, for example. You’ll also want to add more complex carbohydrates, like pasta and wholegrain bread. On the same note, try to avoid other carbohydrates like baked goods, soft drinks, and cookies.
