Do you dream of having firm and sculpted arms for the summer, but you don’t know what activities to do without having to lift heavy loads or spend hours in the gym? Do not search anymore ! In this article, we present to you three simple and effective exercises to strengthen your arms without forcing. You will only need a few everyday items and a few minutes a day to see visible results quickly.
1. Chair dips to work the triceps
This exercise is ideal for strengthening your triceps, those muscles located at the back of your arms. To make the dips, you will simply need a stable and solid chair.
How to do this exercise:
- Sit on the edge of the chair, hands resting on either side of your hips.
- Slide your buttocks forward so they are out of the chair, supporting yourself with your hands.
- Bend your elbows and lower your body toward the floor, until your arms form a 90 degree angle.
- Go back up by pushing on your hands to return to the initial position.
Realize 3 sets of 10 to 15 repetitions every day to achieve better arm firmness.
2. Bicep curls with everyday objects
No need for dumbbells to strengthen your biceps! Everyday objects such as a bottle of water or one jar filled with sand will do the job perfectly.
How to do this exercise:
- Find two objects of equivalent weight and easily graspable (bottles, jars, bags of rice, etc.).
- Standing with your feet hip-width apart, grasp an object in each hand.
- Bend your elbows and slowly raise the objects towards your shoulders, contracting your biceps.
- Slowly lower the objects back to the original position, controlling the movement.
perform 3 sets of 12 to 15 repetitions daily to increase the physical strength and aesthetics of your arms.
3. Modified push-ups to engage multiple arm muscles
Push-ups are a great exercise for building different arm muscle groups, including the triceps, biceps, and forearms. If you are not yet comfortable enough to perform classic push-ups, you can opt for a modified versionmore accessible.
How to do this exercise:
- Get into a plank position with your hands on the floor, slightly wider than shoulder-width apart.
- Bend your knees and put them on the floor to lighten your body weight.
- Bend your elbows and lower your body to the ground while keeping your back straight.
- Go back up by pushing on your hands to return to the initial position, arms straight.
Realize 3 sets of 8 to 12 repetitions every day to improve the firmness and strength of your arms.
By practicing these three exercises regularly, you will quickly see progress in the tone and appearance of your arms. Feel free to gradually increase the number of reps or add resistance (using heavier objects for bicep curls, for example) to keep progressing. So, ready to flaunt sculpted arms this summer?
