5 Best Exercises To Tone Arms

5 Best Exercises To Tone Arms

It is one of the parts of the body that most affects the passage of the years. And nature commands. But look a shapely arm is possible, but the high dose of perseverance and dedication need to reaffirm their muscles. It is better to devote five minutes a day to exercise for a lifetime than just a few months of weights. And the best part is combining with cardiovascular resistance exercises three to five times a week.

The results will notice after the third week of exercise, but keep the routine, because if you leave your practice, it is possible to produce greater flaccidity.

If you go to the gym, do routines with little weight but with a high number of repetitions. It is best to do three exercises for biceps, three for triceps and two for forearms.

Here are some simple exercises to do at home, an effective program that will change the look of your arms. To start you will only need two small dumbbells, two full water bottles, and a chair or bench. It is a complete program of five exercises to practice every day: one with weight to strengthen both arms, two to define the biceps and two for the triceps.

1. Exercise with the chair
  • Put the chair next to a wall so it does not move with the weight of your body.
  • Stand 150 cm from this and place the palms of the hands over the edge.
  • With your hands against the chair and your feet flat on the floor, bend and extend your arms as if doing push-ups.
  • Repeat 15 times holding the posture for five seconds.
2. With a dumbbell in hand
  • Raise your arms straight toward the ceiling with your hands forward.
  • Bend your elbows and bring the dumbbells to your ears level until your arms form 90-degree angles.
  • Do three sets of 15 repetitions.
3. Curl for biceps
  • Take a dumbbell in each hand, with your arms straight on both sides of your body.
  • Bring the weights to your shoulders without lifting the elbows of your body and lower them slowly to return to the starting position.
  • Do three sets of 15 repetitions.
4. Extension for triceps
  • Bend your elbows and lift the dumbbells to your chest.
  • Without moving your body, stretch your arms behind you as much as you can without opening your elbows.
  • Go back to the starting position.
  • Do three sets of 15 repetitions.
5. One-handed dumbbell triceps
  • Take the weight with your left hand and raise your arm with the horizontal weight.
  • Bend the left elbow, lower the weight to your shoulder blades (back) without opening the elbow.
  • Raise the weight to return to the starting position.

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