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Are you looking to build arm strength and improve your overall fitness? Ashante Nenju gym in Kochi, Kerala is here to help! Building arm strength can be easy with the right approach and focusing on compound exercises like push-ups, pull-ups, chin-ups, and dips.
These exercises target multiple muscle groups at once, providing a full-body workout that can help you reach your fitness goals.
At Ashante Nenju, we recommend trying out a variety of workouts to keep things interesting. For push-ups, try standard, incline, and decline variations. For pull-ups and chin-ups, do standard or assisted variations. And for dips, try parallel bar or bench variations.
Here are some workouts that can help you build your arm strength:
Push-ups:
Standard Push-ups: Place your hands shoulder-width apart on the ground, and extend your legs behind you so that your body forms a straight line. Lower your body until your chest touches the ground, and then push back up to the starting position. Do three sets of 10-12 reps.
Incline Push-ups: Place your hands on a raised surface, such as a bench or step, and perform the same movement as a standard push-up. This variation is easier and can help you build up to standard push-ups. Do three sets of 10-12 reps.
Decline Push-ups: Place your feet on a raised surface, and perform the same movement as a standard push-up. This variation is harder and can help you build more strength. Do three sets of 8-10 reps.
Pull-ups and Chin-ups:
Standard Pull-ups and Chin-ups: Find a sturdy bar or other horizontal surface that can support your weight. Hang from the bar with your palms facing away from you (for pull-ups) or towards you (for chin-ups). Pull yourself up until your chin is above the bar, and then lower yourself back down. Do three sets of 8-10 reps.
Assisted Pull-ups and Chin-ups: Use a resistance band or machine to assist you in completing the movement. This variation is easier and can help you build up to standard pull-ups and chin-ups. Do three sets of 10-12 reps.
Dips:
Parallel Bar Dips: Find a pair of parallel bars, and grip them with your palms facing down. Lower your body until your elbows are at a 90-degree angle, and then push back up to the starting position. Do three sets of 8-10 reps.
Bench Dips: Sit on the edge of a bench or sturdy chair, and grip the edge with your hands. Extend your legs out in front of you, and lower your body until your elbows are at a 90-degree angle. Push back up to the starting position. Do three sets of 10-12 reps.
Remember to always warm up before exercising, and to listen to your body and adjust your routine as needed.
You can also incorporate dumbbells or resistance bands into your routine to perform exercises like bicep curls, tricep extensions, and shoulder presses.These tools can be used to perform a wide range of exercises, such as bicep curls, tricep extensions, and shoulder presses.
It is essential to start with light weights and gradually increase the weight as your muscles become stronger.
Here are a few ways you can try these workouts:
Warm-up: Start with some light cardio for 5-10 minutes to get your blood flowing and muscles warmed up.
Bicep curls: Grab a set of dumbbells and stand with your feet shoulder-width apart. Hold the dumbbells in each hand with your palms facing forward. Slowly lift the weights towards your shoulders while keeping your elbows close to your body. Lower the weights back down to your starting position. Do 3 sets of 12 reps.
Tricep extensions: Hold one dumbbell with both hands and raise it above your head with your arms fully extended. Slowly lower the dumbbell behind your head while keeping your elbows close to your ears. Raise the weight back up to the starting position. Do 3 sets of 12 reps.
Shoulder presses: Hold a dumbbell in each hand at shoulder level with your palms facing forward. Slowly lift the weights above your head until your arms are fully extended. Lower the weights back down to your starting position. Do 3 sets of 12 reps.
Resistance band pull-aparts: Stand with your feet shoulder-width apart and hold a resistance band in front of you with both hands. Pull the band apart by bringing your hands towards your shoulders. Slowly release the band back to the starting position. Do 3 sets of 12 reps.
Remember to start with light weights and gradually increase the weight as your muscles become stronger. Rest for 30-60 seconds between each set. And don't forget to cool down with some stretching after your workout!
Finally, it is crucial to maintain a balanced diet that is rich in protein and other essential nutrients. Protein is the building block of muscles, and it is necessary for muscle growth and repair.
Foods such as chicken, fish, eggs, and nuts are excellent sources of protein and should be included in your diet.
Building arm strength is a gradual process that requires consistency and dedication. By focusing on compound exercises, using dumbbells or resistance bands, and maintaining a balanced diet, you can develop strong and healthy arms that will serve you well in your daily life.
At Ashante Nenju, we are committed to helping you achieve your fitness goals. Contact us today to learn more about our gym and how we can help you build strong, healthy arms and an overall healthier lifestyle.