Do you want to show strong, lean arms? Toning your arms is more than just for the look, it is also good for your health and fitness. Arm exercises can actually help reduce muscle pain in the neck and traps.
With these movements, you sculpt and define your arms, reduce excess fat and become stronger and healthier.
You will need two sets of weights, a lighter game (women 5 to 10 pounds, men 10 to 25 pounds) and a heavier weight (women 10 to 25 pounds, men 25 to 40 pounds).
Do the exercises as presented to prepare your arms for each movement to come, and be sure to rest your arms every other day.
1. Hard-Core Plank
How:
- Breathe deeply and start in the same position as the top of a pump, balancing on the feet and hands and keep your body in a straight line between your heels and your head.
- Exhale as you lower halfway to the ground, elbows bent near the ribs.
- Get as low as you can without compromising on fitness.
- Make sure your body is a solid board, that the pelvis is not sagging, that the shoulder blades are not sagging or sagging and that the abs, arms, legs and glutes are strong and engaged.
- To meet the challenge, lift your right foot four inches off the ground and hold for five seconds.
- Lay your right foot for one second, then lift it to the side at a 90-degree angle, always four inches off the ground.
- Hold him by your side for five seconds.
- Bring the leg up in the starting position, put the foot down and make the same series on the left side.
- Start with two representatives on each side and work up to four.
2. Stability-Ball Biceps Curls
How:
- Hold the stability ball against a wall with your back without leaning too heavily on it and move your feet away from your hip or shoulder.
- Roll your shoulders back and forth throughout this exercise.
- While standing, hold your heaviest weights, one in each hand, and keep your arms at your sides with your palms facing your legs.
- As you crouch and move the ball along the wall, lift your arms to form a bicep curl, rotating your hands so that the palms of your hands are facing your shoulders.
- To meet the challenge, while doing the loop, lift your elbows off the ribs, keeping your shoulders down and your back and neck long.
- Do three to five sets of 10 repetitions.
3. Concentration Biceps Curls
How:
- Sit on a flat bench or chair with your legs apart in a V shape.
- Grab one of your heaviest weights with your right hand and place your right upper elbow against your inner right thigh.
- Your right arm starts to hang straight down. The inside of the thigh supports the arm and helps to isolate the biceps.
- Tighten your abs and straighten your back. Loop the weight slowly to your chest, then slowly return it to the starting position.
- Repeat for 10 reps before changing arms.
- Do three to five sets on each side.
4. Triangle Push-Ups
How:
- Start in the plank position, but bring your index fingers and thumbs to the ground to create a triangle (or diamond).
- From this position (either completely extended on the feet or on a kneeling board), go down in a low thrust.
- Your elbows should be spread to the side and your chest should drop directly to the ground triangle.
- Tighten your abdominals and glutes as you move down and up and focus your breath on the triceps area.
- Start with three sets of five and work up to three or four sets of 10.
5. Triceps Dips
How:
- Start by sitting on the end of a bench and grabbing the edge with your hands near your hips.
- Your joints should be rolled forward and arms firmly along your ribs.
- Slowly let go of your buttocks from the edge of the bench. Make sure your ankles are directly below your knees or further away from your buttocks and not under your hamstrings.
- Slowly lower, keep your back as vertical as possible.
- Do not dive too low, you could stretch too much or strain the front of your shoulders.
- Go as low as possible while being able to get up without interruption.
- Engage your abs while you lower and lift. Inhale while descending, exhale uphill.
- Make these dives slowly back and forth - two countdowns and two counts upwards - for about a minute.
- For an added challenge, when in the lowered position, emit tiny pulses (about an inch up and down) for the last 15 seconds of your minute.
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