One of the parts of the body that stands out the most when it is toned are the arms. This is why having a good exercise routine to tone arms cannot be missing if you want to show off a spectacular body. In the case of both men and women, it is an area of the body that stands out a lot when it is in shape.
In addition, the arms have the advantage that training them is not too difficult. There is a large number of exercises that can be selected to strengthen them and that are quite effective. In fact, they are so practical that you can do them even in small spaces, which is ideal if you don’t have time to train in a gym .
Selection of exercises to tone arms
This selection of exercises to tone arms focuses on being as complete and effective as possible . For this reason, it is made up of exercises that together allow not only to obtain good results, but also to train the different muscular portions that make up the arms.
Some are so complete that they allow you to simultaneously train other parts of the body such as the abdomen. On the other hand, although many require accessories to perform them, there are some that can be done at home without any kind of equipment.
chest push-ups
This is one of the most basic exercises, so it cannot be missing from your routine to tone your arms. It is responsible for training the triceps, but also helps develop the pectoral area . In addition, to do it it is not necessary to have any accessories, so you can even do push-ups at home.
The execution of this exercise is as simple as lying on your stomach, placing your hands at shoulder height and the balls of your feet firmly on the ground. From this position it is necessary to stretch the arms to rise and then flex them again until they are close to touching the ground .
You may find it difficult to do push-ups if you are a beginner. If this is you, it is recommended that you start by doing push-ups on the wall or on your knees until you are able to do the basic push-ups . It is worth mentioning that it is important that you keep your back straight and your abdomen contracted throughout the exercise, so that you avoid injuring yourself .
Lateral raises for the shoulders
It is not enough to train the triceps to have toned arms, since it is also very important to show off spectacular shoulders . Unlike the previous exercise, this one is done standing up and holding a dumbbell in each hand. It is necessary to bend the knees slightly and raise each arm laterally until the wrist, elbow and shoulder are perfectly aligned. Throughout the exercise the arms should be parallel to the ground.
To avoid injuries, it is essential that you do not raise your shoulders too high. In addition, you should always keep them facing backwards and downwards while slightly sticking out your chest. In case you don’t have dumbbells, you can use water bottles to perform the exercise.
triceps dips
This exercise is a good complement to push-ups as it focuses on developing the triceps. The best thing is that all you need to do it is have a chair or a low table, making it perfect for training at home . You will have to stand with your back to the chair or table and place your hands on these objects, so that the fingers point towards you.
Subsequently, it is necessary to bend the elbows and lower the body with the back completely upright . Afterwards, you should return to the starting position by pushing down. The difficulty of the exercise will depend on how far apart your feet are, so it may be necessary to keep your feet very close at first.
Also, it is important to avoid bringing your elbows out to the sides, as this can cause injury. The elbows should always be facing backwards when flexed .
shoulder press
The shoulder press , also called the military press , is one of the most popular shoulder presses as it is capable of training all portions of the deltoid muscle. Normally, it is executed standing up, bending the knees slightly and raising a dumbbell in each hand towards the height of the ears. Subsequently, they are pushed up until the arms are fully extended and then they are returned to the height of the ears.
To avoid injuries it is important to avoid arching your back. If this is difficult for you, you can do the exercise sitting down, pressing your back against the back of the chair. However, if you can do it correctly standing up, you will have the added benefit of strengthening your core by doing this exercise.
triceps extension
Like the previous exercise, this exercise can be done standing or sitting. If you do it standing up, you should bend your legs a little and take a dumbbell with each hand. It is necessary to raise both arms and position them above the head, bending the elbows to bring them up to the neck. Then, the elbows are stretched and return to the starting position.
To avoid injuries, it is very important not to move your arms, so that they are in another position. The elbows should always be close to the ears and should move as little as possible.
bicep curls
Another well-known exercise to train your arms is the biceps curl . Doing it is as easy as slightly bending your knees, taking a dumbbell in each hand and letting your arms drop. From this position, bend the elbows and raise the wrists to the shoulders. Then it should be lowered slowly to the starting position .
To avoid injuries it is important not to separate the elbows too far from the body. It is best to keep them always glued. On the other hand, the back must also always be upright and straight. If it is difficult to do the exercise standing up, you can do it sitting down.
