The arms are a part of the body that many people don’t pay much attention to, even though they are extremely useful when it comes to doing everyday tasks as they have a lot of mobility in different directions. Their joints are very dynamic and allow your arms to do high complexity movements. They have characteristics like the ability to rotate your shoulders, elbows, and wrists in circular movements. Likewise, your hands play an essential role in your life, because the thumb allows you to grab objects when you do the “pincher” move when it connects with the rest of the hand.
Your arm and forearm muscles are extremely easy to strengthen. It requires continuous training with weights, which will ease the process of firming the microfiber layers that make up the muscle.
Not having access to a specialized training center is not an excuse to show off the arms you want so badly, because many of the strengthening exercises to tone your arms can be done at home easily. The lack of dumbbells can be replaced with objects with similar weight, between 5 and 8 kilos that are great for starting your workout routine. However, if you have the ability to join a gym, you should consider it as a good alternative because it will have specialized trainers who will give you the best assessment and make sure you’re exercising correctly.
It is extremely important to be in a position where your back stays straight because this will minimize the risk of bone and muscle injuries that can be dangerous for your health and also prevent the exercise from producing the desired results.
Biceps and Triceps
Your arms are made up of a group of muscles called biceps and triceps. These muscle areas respond easily and notably when we exercise them; they can look much bigger even after doing the exercise for the first time because they are tissues that are susceptible to micro-tearing of muscles thanks to their size in relation to the body.
- You will just need a medium-height chair to do this popular exercise, which consists of a movement by putting your upper arm downwards, supporting your weight with your hand. Your elbow should be firmly supported on a stable surface. Your arm can rest by supporting itself on one of the legs. To do this movement properly, you should bend and extend your arm completely to work it properly and efficiently.
- For the following exercise, you should stand up with your arms completely extended on the sides of your head. Then bend so that your arms lift up and your hands come towards your shoulders. This movement will stimulate the significant growth of muscle mass and is the most effective one in the strengthening of this area.
- Chest flexes are an effective method to increase muscle resistance of your arms, because it works with resistance, in other words, with the person’s own weight. This type of exercise conditions the muscles to be light and quick, great for athletes that need explosion and power along with a movement technique.
- This emphasizes the function of the flexes for this area of the body, this exercise will also tone and give volume to the triceps muscle, which is fundamental to give force to the push, which is why football players have developed and strong triceps.
- The exercise called cup is very easy to do, as well as very beneficial. It consists of putting the weight or object that represents the weight and lifting it up with both hands above the head, keeping your elbows backwards because they should stay still during the movement, while your forearms lift up and lower while holding the weight. The cup is an activity that will definitely improve the look of your arms and also improve the existing force in them.
- Dips are highly used in arm and back training. This exercise consists of holding your weight above a bench while supported by your hands. Then you can semi-bend your knees and hold yourself so that only your upper body supports the weight. To get the right position, you should lower and lift your body in a controlled way so that the movement and stimulation of the muscle is correct.
Balance and complete care of the calories you eat everyday is important. A healthy diet accompanied with plenty of hydration will always accelerate the process. Deciding factors like a lack of sleep and stress should be prevented as much as possible, because over time they tend to deteriorate your body’s physical health.