It’s a great time to start toning your arms. They’ll look fantastic by spring and enviable by summer. Nobody wants flabby arms or skinny ones, regardless of gender. Here are exercises to build muscles. They’ll tone or build, depending on your goals. The difference is if you push your muscles to failure, the amount of weight you lift, the number of reps, and the number of calories you eat. If you want to build muscle tissue, you have to eat more protein calories.
Do bodyweight exercises and skip the equipment.
Go old school with bodyweight exercises like push-ups. If you can’t do a regular push-up, do a modified one on a bent knee until you’re strong enough. Adjusting the width of your hands from shoulder-width to narrower or wider can work other muscles in the arms. Doing other push-up modifications like fingers inward push-ups or plank push-ups. Pullups, planks, and towel curls are also excellent options you can use to create amazing-looking arms.
Build your arms as you work at your desk.
Warning. Don’t try to do this if your chair has rollers or you have one that is unstable. Wooden chairs work best for chair dips, but you can use the edge of a solid table, like a coffee table. Sit on the edge with your heels touching and your feet extended. Grasp the edge of the chair and lift yourself as you slide your body forward, allowing your bottom to drop below the chair’s edge. Slowly lower your body. If you can lower yourself until your elbows are at a 90-degree angle and still maintain control, do it. Slowly lift yourself back up into a seated position.
Use weights.
If you don’t have weights at home or you aren’t in the gym, create your own weights with water or sand-filled bottles. If you want toned forearms, wrist curls and palms down wrist curls will provide benefits. For upper arms, bicep curls work. If you have batwings, you can eliminate them with tricep overhead extensions, triceps kickbacks, and chest presses work.
- Do a plank and hold it while you’re watching TV. If you use a streaming service, save money with the ones with commercials. During commercials, do planks and push-ups.
- Get resistance bands to help you build your arms. You can use them at home when you’re not at the gym. Hold one end in each hand with your arms outstretched in front and then pull your hands apart.
- Rowing machines, bicep curl machines, cables, elliptical, and assisted pull-ups can increase your gains. Using this gym equipment can boost your progress.
- If you want to build your arms, get help from one of our trainers. They can create a program designed specifically for your goals and fitness level.
For more information, contact us today at Next Level Fitness