Exercises To Strengthen The Arm Muscles
These exercises do not require expensive equipment or a gym.
With just a few simple exercises and household aids, you can effectively strengthen the arm muscles without having to go to a gym.
This works really well in the bedroom or living room and whenever you have time – and not when the gymnastics club is open.
Effective exercises for at home
The easier it is to do the exercises, the greater the chance that you will actually do them regularly. You know yourself: if it rains outside, the way to the gym is suddenly completely unattractive.
You are tired and do not want to leave the house anymore and you also skip sports. Is it late and the studio is closed? Bad luck.
But why depend on such external factors when there are also exercises for the arm muscles for which you do not need a trainer, gym, equipment or other things?
Exercises that you can also do in your hotel room, at home in the bedroom or living room on vacation or on a business trip.
Gymnastics that you can do when it’s too early or too late for your gym, or when you feel like it.
We will introduce you to exercises that you can use to train and strengthen your arm muscles anytime, anywhere.
Why train your arm muscles?
Targeted muscle training for the upper arms helps to fill the sagging skin with muscles and thus also to burn calories! Our upper arms consist of two strong muscles, the biceps and the triceps, which can be specifically trained.
You don’t even need a gym to do this. There are simple exercises that you can easily incorporate into everyday life.
From the exercises mentioned, create your own personal little training unit, which you do at least once a day, but ideally twice.
It would be ideal to take a moment to do this in the morning and in the evening. Maybe you have music on your mp3 player that makes the exercises in rhythm really fun? Try the following exercises:
Pray
To do this, place both palms of your hands against each other in front of your chest. Lift your elbows horizontally and now press against your palms with both arms at the same time.
Hold the pressure briefly, then release it and repeat the exercise a total of 10 times. You can even do this in the toilet if you just need five minutes of rest at work and want to switch off.
Sit on the toilet lid behind the locked door and get started.
Finger hooks
To do this, hook all the fingers of your two hands together in front of your chest. Again, lift your elbows outward and keep them horizontal.
Now pull your fingers outward with all your might, trying to pull your elbows outward as far as possible. Hold briefly and then repeat 10 times.
This also works well in the quiet place or at home on the edge of the bed.
pushups
For beginners, it is advisable to do the push-ups from the four-footed position. To do this, kneel down and bend forward so that your hands support your upper body on the floor.
Place your hands under your chest, shoulder width apart. Cross your ankles. Now inhale and lower the weight down, bending your elbows outward.
Hold briefly and while exhaling push the weight of your upper body back up. Do not rest your upper body on the floor and never fully straighten your elbows.
If you have done this exercise 10 times a day and it is easy for you, first increase the frequency to 30 times and then the difficulty and switch to “normal” push-ups with your knees straight and on tiptoe instead of on your knees.
Dumbbells
If you don’t have dumbbells, you can use water bottles of various sizes. At the beginning, 0.5l plastic bottles are suitable, if you are well trained, 1.5l or 2l water bottles are also suitable.
The latter are so difficult to grasp that you might invest in dumbbells after all.
To be on the safe side, fill the water bottles with sand, for example bird sand, if you like . So nothing can happen if the bottles fall down.
A good exercise is to let your arms hang sideways and then slowly and straight up to the horizontal. You should then form a T with your legs hip-width apart. Hold the position briefly and repeat 30 times.
