Do you get depressed at times thinking about your arms? Do you have loose-fat on the arms which make them ugly? Arm workouts are usually easy to do, and results are quicker than you think. Having said that we would like to emphasize, that workouts alone don’t yield the result, that you can achieve if you eat a proper diet, manage your stress and sleep and then do physical training.
The pushups are quite common for us, aren’t they? Hang on! This one’s not your usual push up. It’s a T-pushup. So from initial position, get into a typical push up position. After you push up, move your body rightwards with your right-arm (as shown) pointing to roof. Alongside, also move your right foot to squarely top on the left one. All this while your body rests on your left arm alone. Call it one rep. Do 5-6 such repetitions facing adjacently each time.
#2 Crescent Lunges
This is part triceps kick back and part pike walk! Well, that how at least I read it as to simplify things! From the starting position (straight, perpendicular to ground, hands lowered), hold one of the dumbbells in your hand (say, right). Then, move your left knee forward until it that knee is at right-angle to ground. Third move is to take your left arm sideways parallel to ground. All this while allow your right-hand holding the dumbbell to fall naturally, perpendicularly to ground. Then life the right hand up so that the upper portion of your arm, above elbow is parallel to ground. That is one cycle. Repeat 5-6 times with each arm + knee combination.
#3 Airplane Extension
This is a quite cool in that it is both an exercise to your core and arms. It’s darn simple as well! Lie face down on floor and extend your arms putting your palms on the ground. Maintain erect posture. In the second move, lift your arms, legs and chest off the floor and balance for 3-4 seconds. Thirdly, bring your arms right ahead of your head and call it one full cycle. Do 5-6 such repetitions. The more the better!
#4 Pike-Walk Pushup
This workout is a little complicated when compared to the ditto exercises but is quite effective. Stand erectly with both your arms lowered. Bend forward and put both your hands down on floor. It’s ok if you feel like bending your knees a little initially. Then, walk forward with your hands and keep your knees anchored. Do one push up. Then, again lift your core and walk again but this time with your knees. That’s one. Do 5 repetitions.
#5 Tricep Kickback
This is an exercise that, perhaps, needs more repetitions as it tones the lower muscles of your arms. Generally, the lower muscles of your arm are where the fat or loose muscles get accumulated. The method has two steps: First of all, bend slightly forward and hold both weights in your hand in lowered position. Lift one arm up so that its upper part is parallel to ground. Then, extend the lower part of your arms so that your palm is face-down to ground. Again, do 12-15 repetitions with both arms.
#6 Shoulder Press
The Shoulder Press exercise is kind of succession to the V-raise. You can also consider doing them in tandem; in succession. However, the method is this: Hold the dumbbells in your hands in lowered position, knees very slightly bent and legs spaced a little apart. Raise the arms holding weights to your shoulder, hold for a couple of second. Raise the arms with weights and hold a little longer (about 3-5 seconds) and bring them back to your shoulder slowly. Do 12-15 repetitions.
#7 Standing V Raise
This exercise is quite a simple exercise and yet it has good ways of strengthening your arms, in addition to toning them. You need dumbbells to do this exercise. Choose the weights of dumbbells wisely. Too heavy ones will cause adverse pains where as feathery ones won’t impact at all. Hold the dumbbells in your hands parallel to ground. Raise the weights diagonally to form a V shape holding dumbbells parallel to ground. Disengage and return to the normal position. Easy cheesy! 12-15 repetitions are good.