How to Get Toned Arms?

gymsweaty-Health & NutritionEveryone dreams of having toned and well-sculpted arms. Like the abdominals and buttocks, the arms are a part of the body that unfortunately is often the first victim of weight gain or loss, poor physical activity, and advancing age.

The accumulation of fat on the arms is, in many cases, linked to genetic factors or hormonal problems. Therefore, the first rule to adopt is to change your diet and moderate your fat consumption.
Also remember that, in this part of your body, the skin is very thin and if you forget to hydrate it, it will become less and less elastic and toned. An excellent remedy to keep the skin of the arms hydrated is the constant use of almond oil, especially after a shower.
The ideal sport for excellence is swimming, especially breaststroke and freestyle, ideal for sculpting the muscles of the arms.
The best way to strengthen the arms is to combine an aerobic sport (jogging, walking, swimming, tennis) with toning exercises, with and without weights, to be performed at home at least three times a week.
But you can get toned arms, even by doing simple exercises at home. You will only need dumbbells or a kettlebell.
Below you will be listed and explained some simple exercises, to be done daily, to improve the appearance of your arms.

Standing French Press
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This is a simple exercise that you can also do at home. You will need 7 oz dumbbells each. It is a great exercise for developing the brachial triceps and anconeus muscle.

1. Below you will be listed and explained some simple exercises, to be done daily, to improve the appearance of your arms.
2. The back should be straight, the muscles of the abdomen and buttocks contracted, to make the whole-body firm.
3. Inhale and keep the elbows motionless near the head. Slowly lower the dumbbell behind your head until you feel a strong stretch in the triceps.
4. At the lowest point of the shoulders, stop the movement for a couple of seconds. Then, extending your arms and lifting the dumbbell, return to the starting position. Exhale in the final phase of the movement.
Do 15 repetitions, then rest one minute and do another 2 series of 15 repetitions.

Curl
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Curls are great exercises for toning and developing the biceps. To perform this exercise, you will need two dumbbells weighing 7 oz each.

1. Stand with your arms at your sides.
2. Hold the dumbbells with both hands and with your wrists facing inward.
3. Flex your elbows and bring your hands up to your collarbones.
4. Slowly return to the starting position by straightening your arms.

Do 15 repetitions, then rest one minute and do another 2 series of 15 repetitions.

Military press
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You will need a cane to perform this exercise. This exercise is very useful for developing the deltoid muscles, triceps, and biceps.

1. Stand with your legs shoulder-width apart.
2. The legs should be slightly bent and the back straight.
3. Take a stick and carry it behind the shoulders at the level of the collarbones.
4. The elbow must be bent.
5. Tilt your torso and extend your arms, pushing the rod forward.
6. Your abs should be tightened and your back should be straight.
4. Hold the position for a couple of seconds and then return to the starting position.

Do 15 repetitions, then rest one minute and do another 2 series of 15 repetitions.

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