Arm exercises are ideal for gaining strength and toning this area , although we must not forget that to achieve a slim figure we must not only focus on a specific part of the body. For example, it will be useless to do hundreds of sit-ups if we then have a high body fat percentage.
We must not forget that most of the time of our weekly training They should be aimed at large muscles (pectorals, shoulders, quads, etc.) and allocate only a small portion of our training to the little ones. The arms (biceps and triceps) belong to the second group.
Although some people do not enjoy weight training or strength training, arguing that they do not want huge arms, the reality is that this type of training is beneficial for the body and health: accelerates basal metabolism (helping us burn calories when we are at rest), increases our strength and protects our bones and muscles among many benefits.
People who are afraid of developing huge arms should know that this can only happen if you train with low repetitions and follow a diet to gain volume. If you do many repetitions, you will be able to tone them.
How to work your arms
As mentioned, arm muscles are small muscles, so they don’t need as much training as large muscles. When training them it is necessary to pay attention to:
What exercises are best for working your arms? How can we end flaccidity in that area of the body?
Below you can find a list of 7 arm exercises.
1. Triceps push-ups
The effort of this exercise is directed to the arms, specifically the triceps. Place your hands aligned with your elbows and shoulders, that is, in a straight line, and place yourself in a push-up position, supporting the other part of your body with the balls of your feet. Slowly lower yourself down with your elbows close to your body while you inhale. On the way up, take the air out of your lungs while you push yourself Repeat as many times as you want.
2. Push-up
This exercise is similar to the previous one, but although you work the chest, you are also working the triceps indirectly. To do it, place yourself in the push-up position as mentioned in the previous point, but with hands a little further from shoulders Do as many repetitions as necessary, and if you wish, you can also do the beginner version.
3. Biceps curl
The biceps curl is one of the classic arm exercises. To do this, you need to stand up and bend your knees slightly. Grab a pair of dumbbells (or a Z-bar), palms facing out, and leave your arms extended.
Slowly but controlled bend your elbows while bringing your wrists closer to your shoulders and come up all the way Then lower yourself slowly while you breathe. When uploading it expires. Do 10 repetitions and three sets.
Dips or dips are an excellent exercise for our triceps. It is possible to do them with a bench at the gym or with a chair at home. To do them, you need to stand with your back to the chair, with your hands resting on the seat. Extend your legs and bend your knees slightly From this position, bend your elbows and go down. Then ascend back to the starting position.
5. Triceps extension
We sit down and place one arm towards the ceiling holding a dumbbell. The weight should not be too high so as not to compromise the good form of the exercise. Hold your arm for stability and drop the weight of the dumbbell back until you bend your arm at a 90-degree angle. Then return to the starting position. Repeat 10 times.
6. Shoulder press
The shoulder press is another exercise that works the arms indirectly. To do it, we stand with our legs slightly open and place the dumbbells just above our shoulders at ear level, so that our arms are bent at 90 degrees. We stretch our arms in a straight line and slowly lower ourselves back to the starting position This is a repeat. Make a total of 10.
7. Side raises for shoulders
A great exercise to work shoulders and arms. You just have to stand with your legs slightly open and bent and hold the dumbbells with your arms straight and relaxed, almost touching our body. To perform the exercise, you must Raise your arms so that your body makes a “T” shape. Then return to the starting position
