Having stronger and thinner arms can be a desire derived from many reasons.
No matter what your own, there are specific exercises that can help you. Check out a selection of the best exercises to tone your arms:
1. Arm flexion
Lie face down on an exercise mat and rest your knees on the floor. Place your hands beside your chest and raise your torso to your hips. Do three sets of ten repetitions, resting 30 seconds between each set.
2. Triceps Dip
Support your hands on a chair or stool, leaving your spine straight and knees bent with your feet in front. Bend your elbows at a 90 ° angle, lowering your hips toward the floor. Do three sets of fifteen repetitions.
3. Board
This sustaining exercise tones the muscles not only of the arms, but of the abdomen and legs as well. Support your elevated body by resting only on your flexed arms and tiptoes on the floor. Hold for as many seconds as you can and keep increasing the time daily.
Also read:? I lost 17kg without starving or exercising?
4. Elastic exercises
Get on your knees on an exercise mat holding a rubber band with them. Pull the other two ends by opening your arms to shoulder length. Do three sets of fifteen repetitions.
5. Side lift with dumbbells
If you have weights available, use them. If not, you can replace it with other objects, such as bottles or other objects that weigh up to 2kg. This exercise consists of raising the arms laterally until they reach shoulder height. Do three sets of fifteen repetitions (or start with less if you have difficulty).
6. Dumbbell Straight Thread
Standing, keep your legs slightly bent. Holding the weights, lift your forearms keeping the upper arms aligned with the torso. Do three sets of fifteen repetitions.
7. French dumbbell thread
Stretch both arms up in parallel holding the weights. Flex both at the same time forming a 90 ° backward angle. Repeat fifteen times and do two more sets.
8. Circle with arms
This exercise sounds simple, but with repetitions you realize that it is becoming heavier. Open your arms and fully extend. Move it around in circles in the air. Do fifty reps spinning forward and fifty reps spinning backwards.
Read also: 10 physical activities for those who do not like gym
9. Concentrated Biceps
Sitting in a chair with your legs spread, prop one elbow on your thigh and, holding a small weight, bring it toward your shoulder. Do three sets of fifteen repetitions.
10. Unilateral row
On a bench or other firm surface, support one knee and leave the other foot on the floor. The arm on the same side as the supported knee should also be supported on the seat. With the other, hold the weight and pull it up, flexing the arm.
Other exercises, such as aerobics or fights, help to reduce measurements and tone the muscles of the entire body, so they can help with weight loss.
Food: A Great Ally
Although there are a multitude of arm-specific exercises, localized fat reduction is difficult. The best way is to opt for lowering total body fat through a healthy diet and regular cardiovascular exercise.
Thus, the ideal diet is balanced, with plenty of protein, vegetables, fruits, fiber and good fats. Avoid consuming gluten, alcohol, fried foods and sugars.
Read also: 10 good reasons to start running
For better dietary guidance, we recommend consulting with a dietitian who may prescribe a personalized diet for you.
Valuable tips for good results
Check out some recommendations that will help you reach your goals more easily and more effectively.
Take exams frequently: It is important to have at least one annual checkup to know how your health is doing. If not, consider consulting a doctor before beginning any diet or physical training.
Perform exercises with professional accompaniment: A professional on your side will be able to assist you in performing the exercises correctly and following your progress.
Make a physical assessment: Doing physical assessments often will allow you to track results more accurately.
Read also: 11 Easy Yoga Exercises to Boost Your Energy
Consult a nutritionist: If you plan to diet, be sure to make a professional appointment. Only a nutritionist will be able to indicate the most suitable menu for you.
And remember: the important thing is to be healthy and well with yourself!
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