In general people don't pay much attention towards the arm muscles until sleeveless season is nearby. Even those who are building muscles tend to ignore arms and focus more on upper body and abdomen. They tend to forget that arm muscles play a pivotal role in our everyday task. Strengthened and toned arms not only help you carry weight and perform menial task, but they also make you feel great, refreshed and strong. So, make arms workout a part of your routine and try these exercises for well-toned and strong arms.
1. Push-ups or Triceps Push-up
Prepare: You can start by bending down on your knees. The knees should be under the hips. Place your hands on the ground with fingers spread and wrists under the shoulder. Now extend one of your legs and make it rest on the toes of the other, so that a straight line is formed from your heels to your shoulder. With shoulders sliding down the back, keep your abs muscles and butt straight. Make sure that your neck is in the same line to that of your spine. Do not hang your head or poke out your chin.
Perform: To start off the process, bend your elbows and lower you body slowly as far down as possible. You have to keep in mind that you maintain your proper form. Then come back to your original position by straightening your arms (don't lock them). Keep on repeating till possible.
Challenge: To put more emphasis on triceps, keep your elbows close to your sides pointing back.
2. Reverse Plank Exercise
Prepare: Reverse plank exercise is basically a pull up that strengthens the back, hamstrings and hip muscles along with biceps and overall arm muscles. This exercise is essentially done with machines like Smith machine. To start this exercise, set the bar approximately about midway up and you need to stand under it. Now grip and grab the bar using your palms-up, thereby aligning your wrists with your shoulders. Now you have to create a reverse plank form by moving your feet out away from your body until hanging in a straight line with your heels touching the ground.
Perform: You have to raise your body slowly up to the bar by bending your elbows and then the lower back has to go down by straightening the elbows. Keep on repeating till you are fatigued (i.e. try repeating the process for 12-15 times).
Challenge: The lower the angle of your body, the tougher the exercise. Beginners are advised to work at a higher angle off the ground. With the lowering of the angle of your body, the exercise becomes tougher..
3. Shoulder Press Combo
Prepare: Shoulder press combo is a major bicep curl exercise that strengthens and builds the muscles on forearm. To prepare for this exercise stand absolutely straight with the neck and spine in a straight line, feet hip-width apart and abs tight. Hold a pair of free weights/dumbbells with the palm facing up.
Perform: Now you lift the weights with palms facing your biceps, then the palms to face out and continue to push the weights above your head in a continuous motion. Then reverse the motion i.e. with palms facing out, bring the weight to your shoulders and then finally extend your elbows to bring the arms to its starting position.
For a challenge: One can try using more weights while doing this combination (but not to be done without a partner). Avoid taking rest between each repetition. Keep on repeating till you are fatigued (i.e. try repeating the process for 12-15 times).
4. Triceps Dips
Prepare: Sit with your hands on the edge of a robust bench with fingers pointing towards you. Slowly walk your feet away from the body and take your butt off the bench, maintaining an inch gap between your back and the bench for the entire range of motion.
Perform: With the support of your wrists and elbows slowly lower your body and then lift you body weight. Make sure that you fully extend your arms and maintain the perfect posture. Moreover keep in mind not to roll in your shoulders. Don't keep your feet in swinging motion. You can also to keep your legs straight if you want to perform it in more intense manner.
Challenge: Try this with one heel stacked on the other. Avoid taking rest between each repetition. Keep on repeating till you are fatigued (i.e. try repeating the process for 12-15 times).
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