How to have toned arms: 5 recommended exercises
Physical activity outside of the home is healthy and recommended; however, sometimes, either due to lack of time or economy, we take the option to stay home and exercise there.
Doing it in this way is a very good option, and with objects that we have at hand or with the help of our own weight we can put together exercise routines adapted to our requirements.
To have toned arms we can help ourselves with a series of exercises that will allow us to see incredible results in a short time if they are carried out strictly and regularly.
How to have toned arms with 5 exercise routines
The key to fighting flaccidity is that in addition to a proper diet we include special daily exercises to tone the arms. Consistency and discipline will give good results in less than you might think.
1. “Lizards” to the floor and wall and their variations
Push-ups” are bending over the floor (mainly, because there are variations according to the capacities and levels of each person) with the help of the arms, the whole body must be raised, leaving the feet on tiptoe without raising the buttocks. It is recommended to do 3 series of 12 repetitions in any of the variations chosen.
The traditional lizards are used to work not only the arms but also the chest, back and shoulders . There are also wall or inverted lizards. In front of a wall you have to stand half a metre away with your heels raised, support your hands at shoulder height and bend over 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 lizard comes to mind and if we are not very experienced, we may get discouraged, but there is another much simpler variation which is the lower lizard. It consists of kneeling down and then holding our arms upside down to make the same movements as the traditional lizard.
This exercise has many variations depending on the level of strength and experience you have, it is undoubtedly an excellent tool for toning the arms.
2. Bicep curl
This exercise is one of the best known and most effective for toning the arms. It requires two weights that can be homemade (two bottles of water or two bottles filled with sand), and it is important that they are of a weight according to the strength and experience that you have. The fact that the weights are very heavy will not help you tone your arms any faster and you could get seriously injured.
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 upwards, then slowly lower yourself until your arms are fully extended.
Perform this movement in 3 series of 15 repetitions to work the muscles.
3. Lateral shoulder lift
Like the bicep curl, this exercise can be done with weights, always taking care that the weight is appropriate to our strength and capacity. Remember that toning the arms requires more than applying a lot of weight, consistency and many repetitions .
The lateral shoulder lift is very effective in achieving our effective against arm flaccidity and eliminating the famous “purse” as well as helping to strengthen shoulders and neck.
To do this you must stand with your knees slightly bent and your arms at your sides. You have to take the weights (as mentioned above they can be homemade weights) and with your arms extended you have to lift them up to shoulder height , then you have to lower them slowly.
This exercise is excellent for toning the arms and 3 series of 15 repetitions are recommended every day.
4. Triceps extension
If you’re looking to end the sagging in your arms, you should include this exercise in your routine. To start , stand with your knees slightly bent and your arms stretched upwards . With a dumbbell in each hand, bring your hands behind your head by bending them and then stretching them again.
This exercise is repeated in series of 3, 15 times. At the beginning it can be a bit complicated but with practice it will become easier.
The weight of the dumbbells should be appropriate to your capabilities ; remember that putting more weight will not tone your arms faster. It is with perseverance and discipline that we will achieve it.
5. Triceps background
This exercise is recommended to increase arm muscle mass , so adding a few triceps background repetitions to your routine will make your arms more toned. This exercise requires a firm, flat surface, just a little bit elevated above the ground. A bench can help.
You must rest your palms on the bench and lean by bending your arms to get up above the floor. Extend your legs and bend your knees a little, 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 you perform the exercises in a constant and disciplined manner.
Bibliographic references:
- McGinnis, P. M. (2013). Biomechanics of Sport and Exercise (3rd ed.). Champaign, IL: Human Kinetics.