Performing physical activities outside the home is healthy and recommended; However, sometimes, whether due to lack of time or economy, we make the option of staying at home and exercising there.
Doing it this way is a very good option, and with objects that we have on hand or with the help of our own weight we can put together exercise routines appropriate to our requirements.
To have toned arms we can help ourselves with a series of exercises which will allow us to see incredible results in a short time if carried out strictly and regularly.
The key to combating sagging In addition to an adequate diet, we include special daily exercises to tone our arms. Consistency and discipline will give good results in less time than you imagine.
1. “Push-ups” to the floor and the wall and their variations
The “lizards” They are push-ups that are done lying on the floor (mainly, because there are variations depending on the abilities and levels of each person) with the help of your arms, you must raise your entire body, leaving your feet pointed without raising your buttocks. It is recommended to do 3 sets of 12 repetitions in any of the variants you choose.
With traditional lizards not only the arms but also the chest, back and shoulders are worked There are also wall or inverted lizards. Facing a wall, you must stand half a meter away with heels elevated, rest your hands at shoulder height and bend to bring your body closer to the wall. This exercise mainly strengthens the triceps.
When we ask ourselves how to tone our arms, the traditional push-up comes to mind and if we don’t have much experience, we may be discouraged, but there is another much simpler variation which is the low push-up. It consists of kneeling and then holding ourselves with our arms face down to do the same movements as the traditional push-up.
This exercise has many variations depending on your level of strength and experience; it is undoubtedly an excellent tool to tone your arms.
2. Biceps curl
This exercise is one of the best known and most effective for toning the arms. Two weights are required, which can be homemade (two bottles of water or two bottles filled with sand), and it is important that they be of a weight according to your strength and experience. If the weights are too heavy, they will not help you tone your arms faster and you could seriously injure yourself.
To perform the biceps curl You must stand with your feet shoulder-width apart and your knees slightly bent Then, hold the weights and with your elbows close to your body, bend upward, then slowly lower yourself until your arms are fully extended.
Perform this movement in 3 sets of 15 repetitions to work the muscles.
3. Lateral shoulder raise
Like the biceps curl, this exercise can be performed with weights, always taking care that the weight is appropriate for our strength and capacity. It must be remembered that to tone the arms it is required more than applying a lot of weight, consistency and many repetitions
The lateral shoulder raise is very effective in achieving our goal against sagging arms and eliminating the famous “purse” as well as helping to strengthen shoulders and neck.
To do it you have to stand with your knees slightly bent and your arms at your sides. You have to take the weights (as we already mentioned, they can be homemade weights) and With your arms extended, you must raise them to shoulder height then you have to go down slowly.
This exercise is great for toning your arms and 3 sets of 15 repetitions are recommended every day.
4. Triceps extension
If you are looking to eliminate flaccidity in your arms, you should include this exercise in your routine. To start You have to stand with your knees slightly bent and your arms stretched upwards With a dumbbell in each hand, bring your hands behind your head, flexing them, and then stretch again.
This exercise is repeated in sets of 3, 15 times. At first it may be a little complicated but with practice it will become easier.
The weight of the dumbbells should be appropriate according to your abilities ; We must remember that by putting on more weight we will not tone our arms faster. It is with perseverance and discipline that we will achieve it.
5. Tricep dip
This exercise It is recommended to increase muscle mass in the arms , so adding some triceps dip reps to your routine will get your arms toned. This exercise requires a firm, flat surface, just slightly elevated above the ground. A bench can help.
You have to rest your palms on the bench and support yourself by flexing your arms to be raised above the ground. Extend your legs and bend your knees slightly, using your arms to exert force and bend your elbows and lower your hips until they almost touch the floor.
With 3 or 4 sets of 10 repetitions in your daily routine it will be enough to tone your arms as long as the exercises are performed in a constant and disciplined manner.
