8 amazing ways to tone your arms without going to the gym
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| Arm-exercise |
“I want to train, but I can't stand going to the gym!” Does it sound like you? Do not worry, there are thousands of exercises you can do without going to the gym, using only your own weight and / or small devices that are not expensive at all.
These 8 exercises will help you tone your arms without using weights. Instead, use your own weight or equipment that you can easily find at home or in the office. You don't need much time or space for these movements, but you do have to concentrate and work hard to see results.
These 8 exercises will help you tone your arms without using weights. Instead, use your own weight or equipment that you can easily find at home or in the office. You don't need much time or space for these movements, but you do have to concentrate and work hard to see results.
1. Bicep curl with both arms
Don't you have weights for this exercise? No problem! Get a couple of bottles of water, cans of canned food or any similar item you have at home. You don't need weights to add resistance to this exercise. Have children? The kids in the house also serve as weights - they are sure to have a great time!
Keep your elbows glued to your torso and your shoulders down, away from your ears, to maximize bicep contraction during exercise.
Woman doing a bicep curl
Woman doing a bicep curl
Don't you have weights for this exercise? No problem! Get a couple of bottles of water, cans of canned food or any similar item you have at home. You don't need weights to add resistance to this exercise. Have children? The kids in the house also serve as weights - they are sure to have a great time!
Keep your elbows glued to your torso and your shoulders down, away from your ears, to maximize bicep contraction during exercise.
Woman doing a bicep curl
Woman doing a bicep curl
2. Triceps Dip
For this exercise, also known as triceps bottoms, you only need a chair, a bench, a sofa or a step and you're ready to start. Actually, the best thing for the triceps is that you use a combination of objects to vary the range of motion and notice how your muscles burn. Be sure to keep your bottom and lower back near the chair (or the object you are using) to maximize the benefits of exercise.
Do you want to increase the intensity? Go changing the rhythm - make some triceps dips faster and some slower.
Woman doing triceps dips
For this exercise, also known as triceps bottoms, you only need a chair, a bench, a sofa or a step and you're ready to start. Actually, the best thing for the triceps is that you use a combination of objects to vary the range of motion and notice how your muscles burn. Be sure to keep your bottom and lower back near the chair (or the object you are using) to maximize the benefits of exercise.
Do you want to increase the intensity? Go changing the rhythm - make some triceps dips faster and some slower.
Woman doing triceps dips
3. Up downs
This exercise is ideal for the upper body and for the abdominals. The more muscle groups you include in an exercise, the more calories you will burn!
Make sure your core is working throughout the movement and that the shoulders, hips and feet are in line. In addition, the hands or elbows (depending on whether you are doing the “up” or “down” part of the exercise) should be just below the shoulders. Try not to swing from one place to another.
Woman doing up downs
This exercise is ideal for the upper body and for the abdominals. The more muscle groups you include in an exercise, the more calories you will burn!
Make sure your core is working throughout the movement and that the shoulders, hips and feet are in line. In addition, the hands or elbows (depending on whether you are doing the “up” or “down” part of the exercise) should be just below the shoulders. Try not to swing from one place to another.
Woman doing up downs
4. 2-2-2 Push ups
You can make this variation with your knees, if you need it. The name of the exercise, “2-2-2”, refers to 3 sets of 2 push-ups that you will do by putting your hands in different positions: near the body, normal and away from the body. The narrow push-ups, with the hands closer to the body than normal, make the triceps work harder, while the wide push-ups, with the hands farthest from the body, make the pecs work. If you do this variation of push-ups with your knees, make sure your thighs don't touch the floor.
Woman doing 2-2-2 push ups
Woman doing 2-2-2 push ups
Woman doing 2-2-2 push-ups
You can make this variation with your knees, if you need it. The name of the exercise, “2-2-2”, refers to 3 sets of 2 push-ups that you will do by putting your hands in different positions: near the body, normal and away from the body. The narrow push-ups, with the hands closer to the body than normal, make the triceps work harder, while the wide push-ups, with the hands farthest from the body, make the pecs work. If you do this variation of push-ups with your knees, make sure your thighs don't touch the floor.
Woman doing 2-2-2 push ups
Woman doing 2-2-2 push ups
Woman doing 2-2-2 push-ups
5. Step climbers
The higher the step you choose, the harder the exercise will be. As with tricep bottoms, you can use a step, a chair or the sofa. Make sure your core is active throughout the exercise and don't let the butt go up too much.
Woman doing step ups
The higher the step you choose, the harder the exercise will be. As with tricep bottoms, you can use a step, a chair or the sofa. Make sure your core is active throughout the exercise and don't let the butt go up too much.
Woman doing step ups
6. Triceps kick back
Take the food cans, water bottles or weights for this exercise. Yes, we are focusing on the triceps again, because nobody likes something hanging on the back of the arms. Joining mind and muscle will give the exercise a touch of more intensity - focus on the muscles!
To do this exercise, stand and lean your torso forward. Keep your knees slightly bent and your back straight. Throw your arms back keeping your elbows glued to the body. Raise and lower the weights in the direction of the ceiling without moving your elbows. Do the exercise slowly and in a controlled manner.
Woman doing triceps kick backs
Take the food cans, water bottles or weights for this exercise. Yes, we are focusing on the triceps again, because nobody likes something hanging on the back of the arms. Joining mind and muscle will give the exercise a touch of more intensity - focus on the muscles!
To do this exercise, stand and lean your torso forward. Keep your knees slightly bent and your back straight. Throw your arms back keeping your elbows glued to the body. Raise and lower the weights in the direction of the ceiling without moving your elbows. Do the exercise slowly and in a controlled manner.
Woman doing triceps kick backs
7. Bent over wide row
This movement is for working the back of the shoulders, also known as deltoids. Often, people focus only on the front and side of the shoulders, but forget about deltoids. Not if I'm ahead! Be sure to raise your elbows up in line with your “T” shaped shoulders.
Woman doing bent over wide rows
This movement is for working the back of the shoulders, also known as deltoids. Often, people focus only on the front and side of the shoulders, but forget about deltoids. Not if I'm ahead! Be sure to raise your elbows up in line with your “T” shaped shoulders.
Woman doing bent over wide rows
8. Shoulder press
For this exercise you can sit, stand or stand alone with one leg making a balance to strengthen the core. Remember, the more demanding the exercise, the more calories you will burn. Lower your arms slightly below the shoulder line and bring the weights (or arms) up, slightly ahead of your forehead. Try not to throw your arms back, you should be able to see your hands without raising or turning your head.
For this exercise you can sit, stand or stand alone with one leg making a balance to strengthen the core. Remember, the more demanding the exercise, the more calories you will burn. Lower your arms slightly below the shoulder line and bring the weights (or arms) up, slightly ahead of your forehead. Try not to throw your arms back, you should be able to see your hands without raising or turning your head.
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