How to have toned arms: 5 recommended exercises

An explanation of the exercises to do to tone your arms and improve their appearance.

Doing physical activities outside the home is healthy and advisable; however, sometimes due to lack of time or economy, we choose to stay at home and exercise there.

Doing it this way is a very good option, and with objects we have at hand or with the help of our own weight we can build exercise routines suited to our requirements.

To have toned arms we can help ourselves with a series of exercises that will allow us to see incredible results. that will allow us to see incredible results in a short time if they are carried out in a strict and regular way.

How to have toned arms with 5 exercise routines

The key to combat 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 time than you think.

1. Push-ups to the floor and wall and its variations

Push-ups are push-ups that are done lying on the floor (mainly because there are variations according to the capabilities and levels of each person) with the help of the arms, you have to raise the whole body while keeping the feet on tiptoe without raising the buttocks. It is recommended to do 3 sets of 12 repetitions in any of the variations you choose.

With the traditional push-ups not only work not only the arms but also the chest, back and shoulders.. There are also wall push-ups or inverted push-ups. Facing a wall, stand half a meter away with heels elevated, place 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 down and then holding our arms upside down to do the same movements as the low push-up. to do the same movements as the traditional push-up.

This exercise has many variations depending on the level of strength and experience you have, 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. 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 you have. If the weights are too heavy, it will not help tone your arms faster and you could seriously injure yourself.

To perform the biceps curl 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 until your arms are fully extended.

Perform this movement in 3 sets of 15 repetitions to work the muscles.

3. Lateral shoulder raises

Like the biceps curl, this exercise can be performed with weights, always making sure that the weight is appropriate to our strength and capacity. It is important to remember that toning the arms requires more than just a lot of weight more than applying a lot of weight, perseverance and many repetitions..

The lateral shoulder raise is very effective to achieve our effective against flaccidity in the arms and eliminate the famous "purse" as well as help strengthen shoulders and neck.

To perform it you have to stand with your knees slightly bent and arms at your sides. You have to take the weights (as we already mentioned can be weights made at home) and with your arms outstretched, raise them to shoulder height, then lower them slowly.then lower slowly.

This exercise is excellent for toning the arms and we recommend 3 sets of 15 repetitions every day.

4. Triceps Extension

If you're looking to get rid of flaccidity in your arms, you should include this exercise in your routine. To get started stand with your knees slightly bent and your arms stretched upwards.. With a dumbbell in each hand, bring your hands behind your head by flexing them and then stretch again.

This exercise is repeated in sets of 3, 15 times. At first it may be a little tricky but with practice it will become easier.

The weight of the dumbbells should be appropriate to your capabilities.It is important to remember that putting more weight on the dumbbells will not tone your arms faster. It is with perseverance and discipline that we will achieve it.

5. Triceps Fund

This exercise is recommended to increase Muscle mass in armsSo adding a few repetitions of triceps bottom to your routine will tone your arms. For this exercise you need a firm, flat surface, just a little elevated above the floor. A bench can be used.

Place the palms of your hands on the bench and support yourself by bending your arms so that you are raised 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 to almost touch the ground.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 will be enough to tone your arms as long as you perform the exercises in a constant and disciplined manner.

Bibliographical references:

• McGinnis, P. M. (2013). Biomechanics of Sport and Exercise (3rd ed.). Champaign, IL: Human Kinetics.