Health

Last arm workout at home: 10 upper body exercises

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  • The best arm workouts direct all the major muscles in the arm such as the triceps, biceps and deltoids.
  • Some of the best arm exercises are tricep dips, push-ups, shoulder pads and burpees.
  • To build arm muscles, exercise the upper body two to three times a week on non-consecutive days.
  • Visit the Insider Health Reference Library for more tips.

Exercising the arm muscles not only makes them more toned and funny, but also beneficial to your health because it helps build muscle, burn fat and strengthen joints and bones.

Here’s everything you need to know to strengthen your arm muscles and what exercises are recommended by physiotherapists and personal trainers.

Understand the muscles of the arm

Your arm is made up of 24 different muscles, he says Catherine Millis, a certified physiotherapist, and owner of Excelerate Physiotherapy. Of these muscles, they can be divided into two categories: the arm and the arm.

The upper muscles of the arm are those above your elbow and include your:

  • Biceps, which help to bend the arm
  • Triceps, which help to straighten your arm
  • Deltoids, which help to raise the arm to the head

Meanwhile, the lower arm is made up of the muscles under the elbow, also known as your forearm. This region consists of 20 muscles that can be classified as:

  • Flexor muscles help with bending movements such as flexing your biceps.
  • Extensor muscles help with movements away from your body such as straightening your arm to take something.


Marianne Ayala / Insider


Here are 10 home workouts, recommended by Audrey Springer, a personal trainer and owner of Audrey Bowman Fitness. These exercises should be done two to three times a week on non-consecutive days. Complete three groups of each.

1. Inchworms

inchworm

Keep your heart engaged during inchworms.

Crystal Cox / Insider


How to:

  1. Start by standing up straight and then bend at the waist to put your hands on the ground.
  2. Move your hands forward toward a high table position with your hands under your shoulders and engage your core and buttocks.
  3. Pause in this position for three to five seconds.
  4. Walk your hands back towards your feet and return to the starting position.
  5. Repeat the movement 10 times.

Target muscles: deltoids, lats, core, glutes

2. Plank of the forearm at the push of dolphins

dolphin push up

This exercise will work on shoulder strength and mobility.

Crystal Cox / Insider


How to:

  1. Start on a forearm table with your elbows on the ground and your shoulders directly on your elbows.
  2. Push down on your shoulders and send your hips into the air creating a “V” position. with your body so that your head is between your shoulders.
  3. Pause in this position for three to five seconds.
  4. Return to the position of the table.
  5. Repeat 10 times.

Target muscles: deltoids, triceps, biceps, pecs (aka thorax), core, lats

3. Burpees

burpee sequence

To increase the intensity of your burpees, add a push-up after the plank position.

Crystal Cox / Insider


How to:

  1. Stand with your feet hip-width apart.
  2. Lower yourself into a squat and put your hands on the ground in front of your body.
  3. Jump your feet to the top floor as you make sure to engage your core.
  4. Bend your elbows to do a pushup.
  5. Jump your feet into the squat position, then proceed to jump into the air with your hands raised above it.
  6. Repeat the exercise 10 times.

Target muscles: Deltoids, pecs, triceps, core, glutes, quads, and muscles

4. Fold in crouched tigers

crouching tiger

Finish the table movement.

Crystal Cox / Getty Images


How to:

  1. Start in a high table position with your hands slightly wider than the width of your shoulders.
  2. Lower your chest so that you are above the ground.
  3. Bend your knees and raise your hips in the air so that your hips are above your knees.
  4. Bring your navel back to your spine and return to the starting position.
  5. Repeat movements 10 times.

Target muscles: Triceps, deltoids, core

5. Shoulder caps on the table

shoulder cap on the dashboard

Keep your heart pulled towards your navel during this move.

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Crystal Cox / Insider


How to:

  1. Start at a high table with your hands under your shoulders, core and glutes engaged, and feet hip-width apart.
  2. Touch your left hand on your right shoulder keeping your hips level and avoid swinging from side to side.
  3. Repeat the movement with the right hand on the left shoulder.
  4. Repeat 10 times for each part for a total of 20 repetitions.

Target muscles: Deltoids, sides, core

6. Plank up-downs

plank up downs

Be sure to alternate arms.

Crystal Cox / Insider


How to:

  1. Start on a forearm table with your elbows on the ground directly under your shoulders.
  2. Keeping your hips stable, place your left hand under your left shoulder, then your right hand under your right shoulder to push you up to a high table.
  3. Reverse the movement to return to a forearm table.
  4. Repeat alternately starting hands.
  5. Repeat 10 times for each part for a total of 20 repetitions.

Target muscles: Deltoids, cans, triceps, core

7. Push-ups

push

This exercise looks at the muscles of your chest.

Crystal Cox / Insider


How to:

  1. Start at a high table with your hands slightly wider than your shoulders.
  2. Slowly lower your body toward the floor by bending your elbows to make a 45 degree angle to your body.
  3. Exhale and push your body back up to the starting position of the plank.
  4. Repeat 10 times.

Target muscles: Deltoids, cans, triceps, core

8. Plank with alternating strings

table with alternating cane

Return to the table after each touch.

Crystal Cox / Insider


How to:

  1. Start at a high table with your hands directly under your shoulders and your feet about the width of your hips.
  2. Take your right hand off the ground and when your hips are in a dropped dog position touch your left leg or feet.
  3. Return to the high table and place your hand on the floor.
  4. Repeat with the opposite hand.
  5. Repeat the exercise 10 times for each hand for a total of 20 repetitions.

Target muscles: Deltoids, triceps, core

9. Saw at the table

Board saw

Move your body back and forth.

Crystal Cox / Insider


How to:

  1. Start in a table position of the forearm.
  2. Push your body back and forth in a “saw” motion.
  3. Repeat 10 times.

Target muscles: Deltoids, triceps, core

10. Tricep dips

Tricep dip

You can also use a bench, table, or bench for this movement.

Crystal Cox / Insider


How to:

  1. Start by placing your hands on the ground or a raised surface and your toes pointed towards your feet.
  2. Your legs can be stretched or bent with your feet planted on the ground and your gaze should be straight ahead.
  3. Straighten your arms so that your body is raised, then proceed to bend your elbows straight behind as you lower yourself.
  4. It stops when it falls to the ground.
  5. Push through the palms to straighten your arms and raise them back to the starting position.
  6. Repeat the movement 10 times.

Target muscles: Triceps, pecs, deltoids

Take away the Insider

There are several arm muscles in the upper and lower arm that help you make movements such as bending, stretching and swinging.

For best results, strength train your arms two to three times a week on non-consecutive days. For example, you could train hard on Mondays, Wednesdays and Fridays every week.

If you’re new to strength training, start by working with a personal trainer or, if you’re injured, a physiotherapist to help you reach your fitness goals safely suggests Millis.




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