Would you like to know the best exercises to have toned arms? Then keep reading this article.
Did you know that having strength in the arms is not only something necessary for aesthetics, but it is also important to be able to do our daily activities? For this reason, to have toned arms in any routine we do, we must integrate different activities that allow the upper limbs to work.
Take advantage of them, whether you train at home or in the gym!
The best exercises for toned arms
Toned arms are usually related to men who spend hours in the gym, however, women should also train that area of the body without fear of being too "marked".
With a good exercise routine for toned arms we can look great and not only that, avoid long-term health problems due to muscle reduction. Pay attention to this routine that can be done with dumbbells, barbells, bottles filled with sand and elastic bands:
1. Bicep Curl
To do this exercise you need two weights, one per hand. Stand with your back straight and your arms close to your body. Wrists facing forward. Bend your elbows and bring the dumbbells -or whatever you use- to shoulder height. Hold for a few seconds and return to the starting position.2. Push-ups
3. Triceps Extension
To do this exercise it is necessary to be in a squat position -legs bent and hip-width apart, back straight-. A weight is taken with both hands and the arms are brought behind the head with the elbows bent. Then stretch your arms as far as possible and return to the starting position.4. Tricep dip
It can be done with a bench, a step or a chair. Stand with your back to this element, rest your palms on the edge -with your fingers facing downwards- and "walk" until your legs are completely stretched. Bend your elbows and lower your body as far as possible. Then stretch them out and start over.5.Lateral Raises
It is one of the best exercises to have toned arms because it also helps to strengthen the shoulder muscles. To do this you need a weight per hand. Stand with your legs slightly apart, your back straight, and your eyes straight ahead. Arms close to the body. Raise them to the side and continue up to shoulder height - until you have "arms crossed" -. Hold the pose for a few seconds and slowly lower yourself down.6. Alternate biceps curl
It is similar to the first of the exercises to have toned arms, but in this case the movement is alternated. That is to say that when the right arm is extended, the left arm remains stretched -and vice versa-. It is an interesting alternative so as not to get bored of always doing the same exercise.
7. Tricep kick
Take a weight in each hand, keep your legs together and bring your torso forward. Remember to keep your eyes forward. Now stretch your arms and bring them behind you, past your back. Bend your elbows so that your hands are at chest height. Return to the starting position. The upper part of the arms always stays close to the body.8.Front raises
Another exercise that helps you work both your arms and shoulders. Grab a weight in each hand, keep your arms by your sides, and start with your knuckles facing forward. Raise your arms straight out in front of your body so that they are parallel to the ground at shoulder height. You can also do it alternately when you already have experience.
Additional tips to have toned arms that can help you: alternate the weight according to the exercise, do cardio to burn calories and fat, complement it with swimming -strengthens arms and back- and do not be afraid to increase the volume of your biceps or triceps a little . It is necessary to have more strength and look good!
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