5 Exercises Arms to tone and sculpt them
In this article we will see 5 arm exercises to tone and sculpt them. Toned and muscular arms are often the desire of many men but also women, especially those who want to get firmer arms in the triceps area, train these muscles in order to improve the aesthetics and strength of the arms.
Below we have selected some exercises to tone the arms, to be performed not only with tools but also free body and at home.
1. Arms Exercises: Let's start from the Shoulders
a) Reverse upward thrusts
This is a great shoulder exercise that can be performed without the use of tools, or alternatively to make it more intense, you can place your feet on a support such as a bench.
Execution: place your hands on the ground and feet on a bench or on the floor, being careful to fully extend your legs and arms, forming a right angle. Bend your elbows until your head touches the ground while maintaining the right angle and push with your arms until you return to the starting position, thus completing one repetition.
b) Lateral raises
One of the best exercises for toning the arms and shoulders is called 'Side Raises'. This exercise will mainly train the lateral deltoid and we can choose to use dumbbells or elastic resistance bands, the execution remains unchanged.
Execution: keeping the elbows slightly bent, we position the dumbbells on the sides of the hips and the feet as far apart as possible (about shoulder width). We raise our arms sideways until we form a right angle between the arms and torso and exhale during the movement. Breathing in, we return to the starting position.
2. Arm Exercises: For the Triceps
a) Dips on five
For this fantastic triceps exercise, we can use a bench or chair (making sure to perform the exercise in total safety). One of our favorite arm toning exercises.
Execution: place a bench behind you and place your palms on it, keeping your elbows inwards and thus avoiding moving them too far away from your torso. Place your feet on the ground in front of you or on a bench (thus making the exercise more difficult), the further apart your feet are placed, the harder the exercise will be. Go down so as to bring the buttocks closer to the floor, without exaggerating otherwise there is the risk of putting too much stress on the shoulder joints. Push with your arms while exhaling to return to the starting position.
b) Push-ups with hands together
Do not neglect the push-ups, especially this variant with hands together, a particularly difficult exercise and excellent for training the triceps.
Execution: start the movement by lying down with your chest facing the ground and place your hands close to each other more or less towards the center of the pectorals, the closer they will be, the more difficult the exercise will be. Push with your arms until they are stretched, moving your chest away from the floor, exhale at this stage. Return to the starting position until your face touches the ground, and then perform further repetitions.
3. Arm exercises: to tone the biceps
a) Chin Up
Finally, let's take a look at the biceps with the chin ups, an ideal exercise for training the biceps that also does a great job on the shoulders and back.
Execution: we grab a pull-up bar with the palms facing us, placing the hands at a distance less than shoulder-width apart. By contracting the biceps, we raise our body until the chin is above the bar, keeping the feet together and the abdomen contracted. We exhale in this phase and inhale as we descend until we return to the starting position.
Conclusion
You will be able to perform these very effective exercises using tools, body weight only and even at home or in the park. For maximum results, include them in a full-body training program, alternating them with other exercises throughout the week, and don't forget that proper nutrition is essential!
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