Veined arms are a sign of a muscular body. Bodybuilders, professional wrestlers, and other muscular athletes appear to have protruding arm veins. The area where the veins are most visible and easily accentuated are the forearms, which can be obtained if you have a lean body. You can also learn how to accentuate the veins by reducing body fat to make the veins more visible.
Step
Part 1 of 3: Make the Veins More Prominent
Step 1. Do 20 push-ups
If your veins are sometimes visible and sometimes not, do 20 push-ups. This is the easiest and fastest way to accentuate the veins. Also aided by gravity, this activity will force blood to flow towards the arm.
If your arms never appear to be veined and push-ups don't help either, you may need to exercise to lower the percentage of weakness in your body, to make the veins more visible. Skip this section and go straight to the next
Step 2. Get your forearms working
If push-ups are too physically or mentally strenuous, you can pump blood into your forearms by clenching your fists and stretching your arms. Place your hands on a flat surface with your palms facing up. Next, clench and stretch your hands to “pump up” the veins in the forearms.
- This movement will produce an effect called vasodilation. In the process, the blood will be forced to flow towards the forearm because you are making the muscles need more oxygen than usual. More blood flowing will make the veins look more prominent.
- Special tools such as stress balls or grip clamps can also be used to help strengthen grip.
Step 3. Let your hands hang
If you have lean, large-veined hands, try to let your hands hang down until the veins are filled with as much blood as possible. The veins will stand out easily!
- If possible, hang your arms behind the sofa or kitchen counter, or some other surface where you can hang your arms while resting on your armpits.
- Stop immediately if your hands start to tingle or become numb from collecting too much blood.
Step 4. Wear a tight-sleeved shirt
“Muscle man” T-shirts are often made tighter to accentuate the wearer's muscles and tendons. T-shirts that impede blood circulation are best avoided (because they are unhealthy for the wearer's veins, muscles, and heart), but you can still roll up the sleeves of a regular shirt to tighten the sleeves, or use a tight t-shirt that creates a similar effect.
Avoid methods that can stop blood flow to any part of the body. Never use a tourniquet or other binding object to force the veins to protrude on the surface of the arm. If your arm is tied too long, you can suffer permanent tissue damage, or even lose a limb
Part 2 of 3: Making the Veins More Visible
Step 1. Exercise to achieve the ideal body fat percentage
In other words, the more fat you lose, the more veins you will see. In general, a six-pack boxed stomach and veins on the arms and other body parts will start to appear on a body that has 12-10% fat content.
Amazingly, the arm area has only a small supply of fat, and on the contrary the stomach is the point where most of the body fat is stored. In other words, exercising to accentuate the muscles in the forearms and biceps is easier than getting a six-pack abs
Step 2. Work your upper body
The best way to lose weight and accentuate the muscles in your arms is to do exercises that are specifically designed for your arms, coupled with cardio and proper diet. Choose the right set of exercises to develop arm muscles, especially to add pure muscle mass to the biceps, triceps and forearms. Here are exercises you can do to drastically increase muscle volume:
- "Bicep curls"
- "Triceps extensions"
- "Skull crushers"
- "Close grip benchpress"
- "Pullups"
- "Forearm curls"
- "Forearm extensions"
Step 3. Perform sets of high-volume exercises
To get the muscles that stand out, do exercises that shape the body, not the size of the body. This means that you should train with lighter weights, but more often. For example, instead of lifting a 22 kilogram weight 8 times, lift an 18 kilogram weight 30 times. This will shape and strengthen the body part you want more specifically.
Step 4. Perform gripping exercises
"Heavy farmers walk ", " forearm curl ", " reversed grip bicep curls ", and other grip exercises are forms of exercise that are highly recommended to build pure muscle in the forearm and enhance the vasodilating effect. When practicing, the veins will look more prominent than usual.
- In general, it is recommended that you train your forearms in the right number of repetitions, that is, until a “muscle failure” occurs. Reduce the load and increase the number of lifts.
- If you don't have access to a gym, try hanging from a door frame. This exercise will increase your blood circulation and forearm strength, as well as finger strength. To do this, all you have to do is hold on to the door frame and hang on to it for as long as you can. Hang several times a day and when you are strong enough, try doing pull-ups.
Step 5. Add cardio to your workout routine
Circulatory health is the key to getting a muscular body and prominent veins. There are two types of cardio exercise you can do, and the first is a slow and steady workout. These are regular moderate-intensity cardio exercises such as using an "elliptical" machine, walking on a "treadmill", or riding a bicycle.
- The second type of cardio training is HIIT ("high intensity interval training"), which is when you do high-intensity cardio for short periods of time (20-30 minutes) with short rest breaks between sets. An example of a HIIT cardio workout is running a 100 meter sprint with a 60 second rest break.
- An example of a “slow but sure” cardio workout is using an "elliptical" machine for 45 minutes.
Part 3 of 3: Improving Circulatory Health
Step 1. Know how many calories you should consume to lose weight
Simply put, the lower the percentage of fat you have, the more veins you will see. Calculate the daily calorie needs you need to get a lean posture based on your weight, age, gender, and height.
If you prefer to use easy or instant ways to measure your calorie intake or exercise menu, try creating a "Fit Tracker" account, or another app that can help with your weight loss plan
Step 2. Try to consume tilapia
Although not scientifically proven, tilapia is believed to have high levels of selenium which can help reduce weight, promote muscle growth, and according to some sources can "thin" the skin. Of course if this is true, your arm veins will become more visible. Despite all the speculation, tilapia is very good for consumption because it is rich in protein and has very little fat and calories, so it is very suitable to be part of your diet.
Step 3. Eat lean protein
In order to get thick, bulging arms, you need to be able to follow a healthy diet that contains lots of pure protein. If you want to have a pure muscular body equipped with prominent veins, try to consume one gram of protein for every half a kilogram of body weight.
- If you really want to reduce your body fat percentage, your diet is the most important thing. The type and amount of calories you consume must also be carefully considered to burn fat and get a pure muscular body.
- Lean chicken, eggs, beans, and soybeans are the types of foods that are suitable to be consumed when training arm strength.
Step 4. Reduce sodium intake
Try to limit the amount of sodium consumed so that the weight of water in the body can be reduced. By reducing salt consumption, the skin will stick to the muscles more and make the veins look bigger.
There is a bodybuilding trick you should avoid, namely limiting the amount of water you drink before a show. Although it reduces water weight in the body and tightens the skin, this technique can also be detrimental to circulatory health. You can simply reduce your salt intake and you will still get the same results. Don't let your body run out of fluids
Step 5. Eat slowly digesting carbohydrates
In addition to limiting salt consumption, increasing the consumption of slowly digested carbohydrates can reduce water weight in the body. Carbohydrates that have a low glycemic index, such as rice, sweet potatoes, and whole wheat bread can help flush salt out of the body, especially after exercise. Of course, with reduced levels of salt in the body, the veins that you want to show off will become more prominent.
