Not everyone goes to the gym, either for lack of time or simply because they don’t feel like going. However, your home can become an ideal training ground without you barely needing sports material. All you need is an enabled space and some simple elements to start with.
This time we bring you the best exercises to tone your arms. Normally we emphasize buttocks and legs, but you don’t have to neglect the upper train. Having firm and toned arms is also necessary to look good and in full shape.
Chest push-ups
Breast flexibs will help you develop the pectoral area, although you will also activate the triceps. Simply lie face down with the tips of your feet on the ground and place your hands at the same height as your shoulders. From that posture, push and stretch your arms to lift your body and then slowly drop back.
If you’ve just started and you still don’t see yourself able to do these push-ups, don’t worry, it’s normal. Try to do push-ups, taking your hands to the wall. Another simpler way to do this is to support the knees on the ground instead of the tips of your feet.
As a tip, we’ll tell you to activate your abdomen properly so that the lumbar doesn’t fall to the ground and avoid a possible injury.
Side Shoulder Lifts
This is one of the best exercises to tone your arms and you can leave your shoulders exposed in the summer. This exercise is done on the feet. All you have to do is bend your knees slightly and hold a dumbbell in each hand (if you don’t have this accessory, try a bottle). Now, raise your arms to the side until you see your shoulder, elbow, and wrist being aligned and parallel to the ground.
Try not to raise your shoulders more than necessary and always stay back and down while you pull your chest out a little.
Tricep Dips
This exercise is quite simple but is effective enough to boost the muscles of the triceps. To do that you’ll need a table that’s low or a chair. Simply sneak back at the chair, placing your hands on the seat with your fingers to you. In those positions, flex the elbows and lower the body with your back fully upright. Then go back to your original position, pushing the chair down.
In this exercise, the placement of the feet is very important, because the further away they are from the chair, the higher the level of difficulty. Very careful to take the elbows to the sides. When the push-ups, take them back.
Shoulders Press
Another of the best exercises to tone the arms is the shoulder press, also known as the military press. On this occasion, standing, lightly flex your knees and hold a dumbbell (it can also be a bottle) on each hand and take you to the height of the ears. Now, push them up, always above your head, until your arms are completely outstretched. Then he goes back to the position of the beginning.
In this exercise, he avoids arching his back a lot. In case you decide to sit down, your back should be stuck to the back of the chair.
Triceps Extension
Stand up with your legs a little flexed and hold a mancun on each hand. Put both arms up and place them over your head. Once there, flex the elbows until you reach the level of the neck. Then he stretches back his elbows and returns to the starting position.
In this exercise be careful to move your arms and change places. All the time they must stay close to the ears, practically immobilized.
Biceps Curl
The biceps curl is another classic exercise. It consists of standing with your knees a little flexed and arms down and holding a dumbbell in each hand. In this position, bend your elbows and carry your wrists to your shoulders. Once there, go down slowly.
Be careful not to separate your elbows from the body, try to find yourself glued to your body at all times. Neither arch your back, keep her straight and upright.