December 3, 2021

Health

Its all about the Health

Best Home Arm Workout With NO Equipment

3 min read

Everyone’s busy living their own lives. But with all that’s going on, surely, you still have time to go home. Even if you can’t hit the gym, you can still get strong and toned arms. Traditional arm exercises like bicep curls are great, but they require weights.

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In a nutshell:

These include tricep dips, plank shoulder taps, and many more. This home arm workout is composed of many arm exercises that all target your arms, specifically triceps, biceps, and shoulders. The reverse plank is great for building strong arms and a sculpted upper back. Then, position your hands slightly behind you while your palms are flat on the floor underneath your shoulders. Maintain straight arms and legs and keep your abs and glutes engaged. It’s also the king of tricep exercises, as it can thicken your arms without using any equipment. Put your hands behind you, elbows bent, wrists underneath shoulders, and fingertips facing in toward your body.

Slowly bend your elbows to lower your body and return to the starting position. Strengthening your lower and upper back prepares your body for heavier and more challenging exercises. Second, engage your back to lift your arms and legs off the floor or mat as high as you can. Exercise 4: Plank Shoulder Tap It’s an advanced version of the traditional plank, which works to strengthen your core, glutes, arms, and shoulders. Next, tap your right hand to your left shoulder then return to start. Repeat then tap your left hand to your right shoulder. The triceps push-up is a compound exercise, meaning it works muscle groups across the entire body, including your chest and shoulder muscles.

This move also focuses on triceps muscle activation, so it’s ideal for those who want to build bigger arms. Keeping your elbows close to your side and your body straight from shoulders to heels, bend your arms behind you and lower your body to the floor. The eccentric push-up is ideal for strengthening the upper body muscles of your chest and the back of your arms. Get into a high plank position with your hands flat on the floor at a shoulder-width distance and your wrists stacked under the shoulders. Get into a high plank position with your hands flat on the floor at a shoulder-width distance and your wrists stacked under the shoulders. Next, keep your body in a single long line from shoulders to heels, then bend your elbows at a 45-degree angle to your body as you take three to four seconds to lower toward the floor.

The up-down plank variation works to strengthen and tone your arms, wrists, shoulders, core, and glutes. Move as quickly as you can while keeping your glutes and abs engaged, hips neutral, and maintaining a straight line from shoulders to heels. Repeat, alternating which arm you start with each time. Get into a forearm plank position, with your elbows directly under your shoulders and hands facing forward so your forearms are parallel. From there, reach your right hand forward and tap the floor in front of you. Return your right hand to the starting position, then reach forward with your left hand to tap the floor in front of you.

The unique hand position activates your tricep muscles more than the standard push-up. It’s also a compound exercise, which makes it both an upper and lower body workout. Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Lastly, straighten your arms and push your body back up. Then, keep your wrists under your shoulders and your core engaged so your body forms a straight line from heels to ankles. Next, draw your left knee in toward your right elbow, then go back to starting position. Next, draw your left knee in toward your right elbow, then go back to starting position.

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News Source: Body Hub

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