Training and developing body muscles helps increase overall lean muscle mass which in turn burns more fat throughout the day. A lower ratio of fat within the body is also a health benefit. Increasing muscle endurance involves a program, consistency and continual evolution. Building muscular endurance within your arms can not only improve their appearance, but also enhance everyday living; it helps you complete daily tasks with greater strength, mobility and flexibility, at the same time reducing the chance of injury.
Things You'll Need
- Athletic shoes
- Treadmill, elliptical or cycle machine (or substitute walking, jogging or biking)
- Sturdy chair
- Free weights
Walk, jog, cycle or use gym machines for 20 minutes to warm your muscles up and get blood circulating. Drink water before beginning and during your workout program.
Place your hands on the edge of the seat of a chair facing away from the chair with your feet firmly planted in a squat about two feet from the front of the chair. Slowly lower yourself with your arms by bending your elbows, until your arms make a 90-degree angle. Repeat 14 additional times for a total of two sets, resting 30 seconds in between.
Assume push-up position on the floor with arms shoulder-width apart and back and bottom parallel to the floor. Perform as many proper push-ups as you can and rest for 30 seconds when you are fatigued. Do one more set of maximum push-ups.
Hold a free weight in each hand and turn your forearms facing up to perform alternating biceps curls. Perform two sets of 15 repetitions each with 30 seconds rest in between.
Hold weights with palms down. Lift arms straight up in front of your body, alternating each arm to shoulder height and back down to waist. Do 15 reps for two sets, resting 30 seconds in between.
Hold weights at yours sides and lift weights simultaneously straight up from your side to the height of your armpit. Complete 15 reps for two sets with 30 seconds rest between sets.
Lie on a gym seat with feet on the ground. Hold weights straight up above your face while lying down. Bend your elbows to 90 degrees and bring the weights together and back out to the side at a 45-degree angle. Do two sets of 15 reps with 30 seconds rest in between.
Grasp one weight with both hands and position over your head and behind your back, pointing vertically facing down your back. Your elbow will be bent backward toward your back. Extend both arms up straight to work your triceps and finish at the starting position with bent elbows. Do 15 reps in two sets with 30 seconds rest in between.
Lie down on a body bench and have someone spot you on the bench press. Do two sets of 15 reps with 30 seconds rest between sets.
Repeat above steps two to three times per week, making sure there is always a day of rest in between to allow your muscles to recover and regenerate before training again.
Tips & Warnings
- Wear athletic shoes when performing exercises.
- Lift weights slowly, in the full range of motion. Do not rush through repetitions.
- Use a spotter when lifting free weights.
- When you can comfortably perform 15 reps of an exercise, increase the weights by five pounds.
- Be patient with yourself; you will not see results overnight. A consistent exercise program will help you achieve your goals.
How to Build Arm Muscle
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