The arms are a part of the body in which a significant amount of fat tends to accumulate. Therefore, many people like to exercise them to make them look better. To help you with this purpose, here are some exercises so you know how to tone your arms.
Keep in mind that you should complement these exercises with a balanced diet that allows you to reduce body fat in general.
Push-ups to tone your arms
Push-ups are one of the best exercises out there to tone your arms. Although at first, they can be difficult and very tiring, the truth is that over time they give very good results.
Doing push-ups will not only exercise your arms, but also your chest, abdomen, and upper back. Also, as explained by a study carried out by professionals from the University of Waterloo, Canada, depending on the type of push-up performed, certain muscles will be worked to a greater or lesser extent.
Doing push-ups is very simple. To do this, you must lie face down, on a mat, and lift your entire body weight until your arms are well stretched.
Also, the palms of the hands have to be firm and open on the floor, so that it is easier to push with force. In each push-up, the body has to go as low as possible, almost touching the floor.
weights and dumbbells
This type of exercise is very popular among those who want to tone their arms. Because certain items are required, you may need to make some or join a gym to start practising them.
When working with loads, it is very important to consider the weight that you can carry. Keep in mind that if you exert more effort than the muscles can resist, they could be injured.
For all these reasons, it is best to start with low weights that help your arms get used to it. One recommendation is to consult with a physical activity specialist to plan a routine according to your needs and goals. In addition, the expert will supervise your technique.
Biceps curl, the classic arm exercise
When it comes to tone or hypertrophying the arms —that is, increasing muscle volume, which in turn will reduce fat in the area—, the biceps curl is essential.
To do this exercise, you just have to stand with your legs shoulder-width apart and lift the weights at a 90-degree angle with your elbows. Keep your back straight and lower the weights to hip height slowly and safely
According to a study published in Medicine and Science in Sports and Exercise, sets of between 8 and 12 repetitions performed to muscular failure, which means that the individual cannot do another repetition without impairing technique, are effective for hypertrophy if performed regularly and for at least eight weeks.
Bodyweight Triceps Dip
Another exercise with good results is to exercise the triceps, that is, the muscles antagonistic to the biceps, which also represent an important portion of the arm’s structure. The work that we will present here is very easy to do.
For this exercise, you just need to stand on the edge of a chair or a bench that is very stable. Place your hands to the side and lean your body forward so that your buttocks are no longer in contact with the seat. Straighten your legs to form a 90-degree angle to the floor. Make sure the soles of your feet are firm.
Once in position, you should slowly lower your body, but without touching the ground with your buttocks. Next, use your triceps to extend your arms and lift your body.
Overhead weightlifting
This type of exercise consists of lifting weights or dumbbells above the head.
Again, equipment is needed, although it is enough to have some weights or dumbbells that are not very heavy. Remember that you must have the weights well attached since they will be above your head in a moment.
To do this exercise, traditionally called “flights,” start by standing up with your legs shoulder-width apart. Subsequently, lift the weights or dumbbells with your arms well stretched, making them touch above your head. Then slowly lower the weight until your arms are at your hips
Swim to tone your arms.
As is well known, swimming helps to exercise many parts of the body with very good results. Therefore, thanks to it, you can also tone your arms from this great sport.
In addition to the demand that swimming places on the muscles of the upper extremities, swimming has another advantage: it is very effective in burning body fat.
To tone your arms, follow a healthy lifestyle
In short, if you want to tone your arms, you can start by applying these exercises to your exercise routine. If you combine strength training with building muscle and aerobics to lower body fat levels, you’ll see results in no time.
