Arm muscle is one type of muscle that needs to be maximally trained. A well-trained arm muscle will increase strength and improve your posture. If you have a sturdy body, of course you will be more confident.
The obstacle that is often faced by most people is that many people want to increase arm muscles, but do not have dumbbells or barbells. In addition, many people have their own activities, or your home is far from where the gym is, or even the membership of the gym is too expensive for you.
Therefore, on the website of this Physical Exercise Program I try to provide solutions for how to grow arm muscles with a simple tool using BUCKET..
I'm sure all of you must have a bucket in your home. This is a very simple tool, has many benefits, and you can use to build muscle at home. My advice, use a bucket that has a strong grip, because later we will use it for practice.
Before using the exercise, to add weight you can fill the bucket with enough water. Not too little, and not too full to avoid the risk of spilling water when used for training.
Fill a bucket with enough water, which you can lift as much as 12-15 reps. So more or less water, adjust / measure to your ability. So there are three movements you can do to increase your arm muscles using a bucket. What are the movements let us practice.
Forming arm muscles: Bicep muscles
Bicep muscles are the muscles of the upper arm. You need to practice this muscle using the bicep curl movement. Usually the bicep curl is done using a dumbbell / barbell. With a bucket, you can do this move too.
How to do bicep curl exercises, we have discussed here: How to Do: Dumbbell Bicep Curl - Excercise & Video. The movements and steps are the same when you do a bicep curl using a bucket.
If you are using a bucket, then hold the handle of the bucket with your hands, with a distance of approximately 20 cm. Then lift the bucket until the bucket is parallel to the chest. Then lower the bucket again. Repeat this movement 12 reps 3 sets. For more details, friends can watch my video below:
The obstacle that is often faced by most people is that many people want to increase arm muscles, but do not have dumbbells or barbells. In addition, many people have their own activities, or your home is far from where the gym is, or even the membership of the gym is too expensive for you.
Therefore, on the website of this Physical Exercise Program I try to provide solutions for how to grow arm muscles with a simple tool using BUCKET..
 |
| Arm Workout Without Dumbbell - Just using a bucket |
Before using the exercise, to add weight you can fill the bucket with enough water. Not too little, and not too full to avoid the risk of spilling water when used for training.
Fill a bucket with enough water, which you can lift as much as 12-15 reps. So more or less water, adjust / measure to your ability. So there are three movements you can do to increase your arm muscles using a bucket. What are the movements let us practice.
Forming arm muscles: Bicep muscles
Bicep muscles are the muscles of the upper arm. You need to practice this muscle using the bicep curl movement. Usually the bicep curl is done using a dumbbell / barbell. With a bucket, you can do this move too.
How to do bicep curl exercises, we have discussed here: How to Do: Dumbbell Bicep Curl - Excercise & Video. The movements and steps are the same when you do a bicep curl using a bucket.
If you are using a bucket, then hold the handle of the bucket with your hands, with a distance of approximately 20 cm. Then lift the bucket until the bucket is parallel to the chest. Then lower the bucket again. Repeat this movement 12 reps 3 sets. For more details, friends can watch my video below:
Forming arm muscles: Front lateral raise (front shoulder muscles) and triceps muscles
The next movement is the exercise movement to form the front shoulder muscles with a front raise. Read also: Shoulder Workout - How to to Dumbbell Front Raise.
His steps, holding the mouth of the bucket with both hands. Then lift the bucket forward, until the bucket is parallel to your chest. Then lower the bucket back to its original position.
This movement will enlarge the front shoulder muscles, and your triceps muscles will work. Perform this movement 12 reps, 3 sets. For more details on how to practice the movements, you can watch my video below:
The next movement is the exercise movement to form the front shoulder muscles with a front raise. Read also: Shoulder Workout - How to to Dumbbell Front Raise.
His steps, holding the mouth of the bucket with both hands. Then lift the bucket forward, until the bucket is parallel to your chest. Then lower the bucket back to its original position.
This movement will enlarge the front shoulder muscles, and your triceps muscles will work. Perform this movement 12 reps, 3 sets. For more details on how to practice the movements, you can watch my video below:
Forming arm muscles: Upright row
Upright row exercises the front shoulder muscles, so that your posture will be better and your shoulder muscles will be bigger and more muscular. You can learn the upright row movement here: Shoulder Workout: How to Do Dumbbell Upright Row.
How to build arm muscles with upright row: hold the handle of the bucket with both hands (the distance between one hand and the other hand is approximately 20-30 cm). Then lift the bucket until the bucket is parallel to your chest and your elbows form 45 degrees.
Repeat this movement and do this movement 12 reps 3 sets. For more details, we immediately practice in the following video. Please watch my video:
Upright row exercises the front shoulder muscles, so that your posture will be better and your shoulder muscles will be bigger and more muscular. You can learn the upright row movement here: Shoulder Workout: How to Do Dumbbell Upright Row.
How to build arm muscles with upright row: hold the handle of the bucket with both hands (the distance between one hand and the other hand is approximately 20-30 cm). Then lift the bucket until the bucket is parallel to your chest and your elbows form 45 degrees.
Repeat this movement and do this movement 12 reps 3 sets. For more details, we immediately practice in the following video. Please watch my video:
Perform 3 movements how to grow arm muscles with a simple tool that is only using a bucket / bucket regularly. So guaranteed within 1-2 months you will see the development in your arm muscles: Bigger, more muscular and your posture will be more robust.
Don't forget to set the right diet and regular breaks. For those of you who don't have fitness equipment or don't have time to go to a gym, this simple tool can be a great alternative.
0 comments:
Post a Comment