Not everyone goes to the gym, either due to lack of time or simply because they don’t feel like going. However, your home can become an ideal training place without hardly needing material to practice sports. The only thing you need is a designated space and some simple elements to get started.
This time we bring you the best exercises to tone the arms. Normally we emphasize the buttocks and legs, but the upper body should not be neglected. Having firm and toned arms is also necessary to look good and in top shape.
Push-ups
The push-ups They will help you develop the pectoral area, although you will also activate the triceps. Simply lie on your stomach with the balls of your feet on the ground and place your hands at the same height as your shoulders. From that position, push and stretch your arms to raise your body and then slowly lower again.
If you have just started and you still do not see yourself trained to do these push-ups, do not worry, it is totally normal. Try standing push-ups, bringing your hands to the wall. Another simpler way to do this is to rest your knees on the ground instead of the balls of your feet.
As advice we will tell you to correctly activate the abdomen so that the lumbar does not fall towards the ground and avoid a possible injury.
Lateral raises for the shoulders
This is one of the best exercises to tone your arms and that you can leave your shoulders exposed in summer. This exercise is done standing up. All you have to do is slightly bend your knees and hold a dumbbell in each hand (if you don’t have this accessory, try a bottle). Now, raise your arms laterally until you see that your shoulder, elbow and wrist are aligned and parallel with the ground.
Try not to raise your shoulders more than necessary and that they always stay back and down at the same time that you push your chest out a little.
Triceps dips
This exercise is fairly simple but is quite effective for strengthen the muscles of the triceps. To do this you will need a table that is low or a chair. Just stand with your back to the chair, placing your hands on the seat with your fingers facing you. In these positions, bend your elbows and lower your body with your back fully upright. Then return to your original position, pushing the chair down.
In this exercise, the placement of the feet is very important, because the further they are from the chair, the greater the level of difficulty. Be very careful with bringing your elbows to the sides. When you push them up, bring them back.
Shoulder press
Another of the best exercises to tone your arms consists of the shoulder press, also know as military press. This time, while standing, slightly bend your knees and hold a dumbbell (it can also be a bottle) in each hand and bring them to the level of your ears. Now, push them up, always above your head, until your arms are fully extended. Then return to the starting position.
In this exercise, avoid arching your back too much. In case you decide to sit down, your back should be glued to the back of the chair.
Triceps extension
Stand with your legs slightly bent and hold a dumbbell in each hand. Bring both arms up and overhead. Once there, bend your elbows until you reach the level of your neck. Then straighten your elbows again and return to the starting position.
In this exercise, be careful to move your arms and move them around. They must remain close to the ears at all times, practically immobilized.
Bicep curl
The biceps culs is another classic exercise. It consists of standing up with the knees slightly bent and the arms lowered, and holding a dumbbell in each hand. In this position, bend your elbows and bring your wrists toward your shoulders. Once there, go down slowly.
Be careful not to separate the elbows from the body, make sure that they are glued to your body at all times. Don’t arch your back either, keep it straight and upright.