The arms are always one of the parts that concerns us the most. Using long sleeves conceals the flaccidity of the arms but, when we begin to wearing suspenders, it becomes impossible to hide. If that is your problem, no worries, there is an easy solution.
The biceps and triceps is the two main muscles of the upper arm. Most people think of biceps as the most important muscles, however, when it comes to toning, we should focus on the triceps.
Here are 5 simple exercises to tone your arms at home!
1- Triceps Dips
To do this exercise use any bench or stool you have at home. You will also be able to use the last step of the ladder.
First, sit on the bench and place your hands on each side of your body with your fingers facing forward. Extend your legs, then slide forward. Keep your arms aligned with your shoulders. Slowly lower your body by bending your elbows until they form a 90-degree angle. Rise your body to return to the starting position and repeat the exercise.
Start by doing 3 sets of 10 repeats and increasing the number of repeats for each set.
Push-ups are the best known exercise, yet not easy for everyone to do. You can get hurt if you do them incorrectly.
You can start by separating your feet and aligning your hands just below your shoulders. Next, bend your elbows to form a 90-degree angle and lower your body. It is important that your whole body is straight during exercise. Finally, use your arms and abdomen to lift.
You can bend your legs and put your knees on the floor to make it easier. In doing so, you will only work with the weight of your trunk.
First you can do 3 sets of 5 repetitions, i.e. do 5 consecutive push-ups, then rest for some seconds and do 5 more, then slowly increase the number of repeats.
3- Dumbbell Swing
Use a dumbbell in each hand and bend your trunk forward, always keeping your back straight. Your trunk should be parallel to the ground and your legs slightly bent. Line your feet to shoulder width and bend your elbows until they form a 90-degree angle. Make sure your elbows are attached to your back and you can get started.
With no elbows to move from the site, extend your arms completely, carrying the dumbbells backwards. Hold this position for 3 seconds and return the elbows to flexion.
You can start with 3 sets of 5 repeats and increase the number of repetitions as you look more capable.
4- Triceps Extension
Standing with your feet aligned with your shoulders. Take a dumbbell or, if you don’t have one, a small bottle of water, with both hands. Lift your arms above your head so that they are completely stretched, always without releasing the dumbbell.
Then bend the elbows until they form a 90 degree angle. The dumbbell should not touch your back, make sure not to bend your elbows too much. Lastly, raise the dumbbell and move back to the starting position.
Once again you can start with 3 sets of 5 repetitions and increase the repetitions in each set as well as the weight of the dumbbell.
5- Dumbbell Lifting
You can perform this exercise with a bar, dumbbells or, if you do not have anything like that at home, you can use bottles of water also.
Stand with your knees slightly flexed. Your feet should be aligned with your shoulders. Let your arms drop down and grab each dumbbell with one hand. Keeping your back slightly curved forward, raise your arms until the dumbbells touch your chest by flexing your elbows until the elbows are 90 degrees.
Just be sure your head is facing forward. Lower your arms slowly until you return to the initial position and then repeat.
You can perform 3 sets of 10 repeats and keep increasing the number of repeats. Keep in mind that the weight you use is very important in this exercise. Start with little weight, 1kg is sufficient for beginners, and increase as you gain strength.