Exercise Routine To Tone Your Arms

If you want to tone your arms, it is very important not to do too many repetitions. Otherwise you could strain the muscle and be counterproductive.

The practice of a daily physical activity brings benefits for the whole organism. Likewise, any good routine should include exercises to tone the arms. Contrary to popular belief, you don’t have to go to extremes. In other words, you can do exercises that don’t require weight and get a lot of benefit from it.

One of the parts of the body that tends to concern both men and women are the arms, as they are usually on display for everyone to see. They look flabby looking, their skin “sags”, which is unattractive, when we are not exercising them. So here is a routine to tone your arms.

Exercise routines to tone your arms

Exercises to tone the arms  allow you to work  the muscles of this part of the body  (deltoids, biceps, triceps brachytheus, rhomboids, etc.). You can practice them to start shaping those arms. Go ahead and in no time you will be starting to see results!

Hands to chest

You can do the more traditional version, with your arms open shoulder-width apart and your feet together. You can also vary the position a bit for more effort : with your hands joined in the middle of the chest, use one arm at a time, legs raised, among other variations.

This type of exercise not only has an impact on the arms but also on the pectorals. If you only want to work with your arms, we recommend doing the variant with your hands joined.

• For starters,  you can lean on a yoga mat and, failing that, on the floor.
• Once you are in a supportive position with your feet and hands as wide as you can control,  begin to breathe in deeply.
• Start to  descend slowly and go up for a count of 3 while exhaling.
• It can be a bit difficult at first. So be prepared to do as many reps as possible. It doesn’t matter  if it’s 2, but they must be of good quality.
• The ideal is to do this gradually until you can  do 3 or 4 sets of 10 to 15 repetitions  each.

With weights

You can also work your arms with weights or dumbbells. For this type of exercise, it is very important not to use too much weight, to maintain a suitable body position and to perform the movement correctly.

All this in order to avoid any injury. You should consult a trainer if you decide to use a weight. With this exercise, you will be working the triceps. Take note!

• With a dumbbell, place your arm above your head, preferably at a 70 ° angle, fully extended. Then flex it back.
• The idea is to  raise your arm and stretch the triceps muscle   for about 2-3 seconds.
• You can do three sets of 10 to 12 repetitions of each arm, either at the same time with two dumbbells or one at a time.
• Be sure to flex the elbow well and keep the shoulder firm. You can sit or stand for this routine.

Dumbbells to tone your arms

When using dumbbells you should stand with your legs shoulder-width apart and your knees slightly bent.

• Take a dumbbell in each hand and extend your arms to the 180 ° position.
• Your feet should be shoulder width apart  and your knees slightly bent.
• Your back should be straight. Start to inhale by raising both hands  little by little.
• The idea is to  go up and down from thigh height  to the chest.
• You can  do 3 to 4 sets of 8  to  10 reps  to start.
• Remember that  the idea is to move forward gradually,  steadily but slowly.

The most important thing when exercising is to do it carefully, so as not to cause injury. You won’t need too much time or space to perform these exercises. So there is no excuse for not keeping your arms toned and strong.

What Else Should I Do To Get Strong Arms?

Training represents 30% of the work, the remaining 70% is divided into two important pillars: rest and diet. The first is necessary to help the muscle fiber to rebuild more easily and for the whole system to get oxygen. Good sleep is a good restorative of fiber.

The second, diet, should be consulted with a nutritionist. The latter will determine which diet is best suited to each person. It will be based on age, height, body weight, fat index and work activity to suggest the number of calories to consume during the day.

Finally, the importance of discipline and perseverance must be emphasized in order to conduct continuous training sessions. This is the only way to get results because none of this will be possible overnight. Persistence will be one of the most important keys to success.

So, will you dare to start training?