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You're exercising your arms wrong, here are 6 ways to do it better
Here are six ways you can properly exercise your arms without complications.
This is because there are proper ways of exercising the arms, which if not properly done, could result in some complications.
While majority would rather focus on losing weight, there are many more who find it difficult to exercise their arms, leaving them with pains on their joints and biceps anytime they try it.
This is because there are proper ways of exercising the arms, which if not properly done, could result in some complications.
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Pulse.com.gh and Body Fuel GH bring you six ways by which you can properly exercise your arms.
1. The ideal stretch
Stretching the arms have proved to be very difficult for many people, but there is an ideal way to go about it. To keep your joints moving freely, the triceps must also be in good shape.
Try to stretch your biceps, keep one arm up, the other behind your head and aim touch the middle of your back.
Keep this position for 20 to 30 seconds, using the other hand to gently press on your curved elbow. Switch biceps and repeat the process on the other side too for the same time duration.
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This kind of stretch does not require any weights in hand, but go a long way to keep your shoulders, arms and biceps in check.
2. For sharp shoulders
The ‘shoulder sharper’ is an exercise that is also recommended for those looking to build their lower arms, shoulders and abs.
To do this, you will still need two weights in both hands, stand straight, keep both shoulders level, stretch one arm straight ahead, with other stretched either to the right or left.
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Continue to lower the arm that has been stretched ahead for as many times as you can – with a minimum of 12 reps. Then you can switch hands to repeat the process.
3. To keep triceps in shape
One of the best arm toning workouts one must endeavor to go in for is the ‘tank top triceps’. This exercise requires that you hold weights – in both hands – in plank positions.
Just like in an arm-pressing position, but this time you keep the left hand down and pull the right hand to chest, with your elbow pointing straight upwards.
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This exercise works on the arms, abs, chest and back. And the routine must be repeated for a minimum of six times, before switching to the other hand for another set of reps.
4. Do the Pilates
There are different types of Pilates that one can engage in to keep fit. But with a focus on properly exercising the hands, there are very simple ones that will interest you.
To do this, you must keep your legs a bit wide while standing upright. Do well to also keep your arms stretched out wide, with your chest raised up.
Keep that posture, then move palm down, palm up repeatedly for at lease 20 pulses.
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5. Pushups
Another way to properly exercise your arms without using weights is indulging in pushups. Pushups generally help to strengthen your biceps and triceps.
However, this depends on the positioning of your hands. To start a pushup, lie on the ground with your hands on the floor, albeit in a wider position.
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Try to push yourself up, using your arms and make sure your body is straight. Repeat the process continuously for between 15 and 30 times, and even more if you can.
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6. The chiseler
This exercise usually targets your shoulders, abs and back. To practice it, you will need to kneel down on one knee with the other foot in front.
Make sure the other knee is bent almost 90 degrees, while you hold your weights in both hands. Now, open your arms up and out, and keep your chest to your thigh.
Slowly repeat the process for a minimum of six reps, then switch legs to take the whole routine once again.
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