Don’t you feel envious to see other person’s toned up arms? Don’t you want to have a similar look where other people have a similar impact on you? Yes, you do but the thought of that highly sophisticated gym equipment and out of the box diet chart commitments take you to the opposite course and you shed these feelings. Well, No more will you have to suffer at the hands of the gym trainer or diets which is too costly. Or, like a beginner which fears the outcome of such exercises and then you don’t need to worry because there are plenty of such exercises which a newbie can take over if he dreams of having a well-toned-arms. If you are a beginner looking to tone up your arms, Equipment-free triceps and bicep stretches and resistance training with dumbbell curls and kickbacks is a good place to start with. Check out such simple yet perfect exercises to tone up your arms without even bothering about going to the gym.
The American College of Sports Medicine recommends a mix of cable curls, dumbbell curls, press-downs, and kickbacks as well as dips down to work your arm muscles. Check out –
Overhead Triceps Stretch
The overhead triceps stretch is one of the simplest of the exercises without the use of any equipment. Here you can flex your muscles without any external help. You need to begin with your feet hip distance apart and move your shoulders back and down. Then, reach up to the ceiling with your right hand while taking care that the shoulders stay away from the ears. Now bend your right elbow as you bring your right hand down to the center of your back, palm side touching your back. Complete the exercise with the other hands. Try this exercise for at least 10 sets continuously without any break for further benefits.
Chest Press can be one of the best ways to start the tone up if you have access to a barbell and bench but you need to have someone as a stopper in case you need a hand with the barbell. To do the exercise, lie on the bench where your hands should be a little more than shoulder-width apart, holding the barbell firmly. Push your feet to the ground to remain tight in place while bringing the bar slowly down to the chest letting your elbows bend a little out to each side. Continue the exercise for some time.
Hammer curl can be a great exercise to tone up the arms and muscle of the body but you would require dumbbell for that purpose. You should stand with the dumbbells in each hand while your feet shoulder-width apart. You should curl your dumbbells up to your shoulders, rotating your hands but taking care to keep the upper arm stationary as you do so.
Bicep curls can also be done with the help of a dumbbell and hence you don’t need to buy any other accessories. You should keep your arms extended with elbows straight and down by your side, as you stand comfortably with feet shoulder-width apart. you should bend the arm then at the elbows as you stand with both shoulders apart. Then bend the arm at the elbow and rotate your forearm so that your palms face your torso as you bring the weight up to the chin height.
Bench Dips is another exercise which has been made to make your arms more tone up. You don’t actually need to have a bench to do the exercise. You should sit on a bench with your hands resting shoulder-distance apart on the bench with fingers pointing forward. Then, lift the rear off the bench and straighten your arms to elevate yourself. Do this exercise for 10 minutes in continuity to gain more prominence.
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