For some time now, it has been very common to find in society pages mentions of this or that famous actor or singer, and even politician, showing off or being talked about by his “tablet”, that is, by a well-muscled and shaped belly with the well-known mesh shape, as seen in his photos in a swimsuit or sports pants.
The tablet is the result of a lot of effort and training work in the gym, and is a great reward for that methodical and planned exercise. However, in your case it may not be so easy to go to a gym, maybe you can’t fit into their schedules, or their costs, or you simply want to tone your body without having to become an Olympic athlete.
A good start is to learn how to tone arms without going to the gym, at home and at your own pace, whether you are a man or a woman. We give you some indications that will surely help you have strong and toned arms.
What do you need to tone arms without going to the gym?
- A chair
- A low table
- A spacious corner of the house
- Dumbbells
Instructions for toning arms without going to the gym
- Triceps. A simple exercise to develop the lower arm, which tends to become flabby and accumulate fat, especially in women, although it occurs in both sexes. Find a chair or low table that doesn’t move easily. You stand with your back to the chair or table, putting your hands on it, at right angles to your arms, as if you were going to sit on the floor. The exercise consists of not sitting down, that is, going down and up without touching the ground, making force with your arms and not with your thighs. Do three sets in a row of 15 ups and downs each.
- Uniform development. To tone your arms and develop it, it is not enough to do a lot of bicep exercises because that muscle will be developed while the rest, in that upper area of the body, will remain as usual, which will give you a strange and unattractive appearance. Therefore, you must pay attention to the development of those parts, such as the shoulders.
- With dumbbells. Buy dumbbells – weights that you grip with one hand – of a size that you see you are going to handle comfortably, for which you will be advised on site at the establishment you go to. Stand up, spread your legs slightly, and raise your arms, dumbbell in each hand, to the level of your ears. Stretch them up all the way up, and hold the weight for 5 seconds. Do two sets of 15 elevations each.
- With T-dumbbells. A simple exercise with the dumbbells: Standing, with your legs slightly apart, with the dumbbells in your hands, raise your arms stretching them to each side at shoulder height, forming a T with your body. Then you lower them without bending your arms, so that they are straight, and raise them back up to your shoulders. You’ll need to do a couple of sets of 15 lifts each.
- Biceps. Biceps exercises are also important to tone your arms. Here’s one: standing, with your arms stretched down and in line with your hips, and with a dumbbell in one or both hands. Lift and flex your arm, with your hand toward your chest, while pushing your biceps. To avoid overloading the muscles, do a series of push-ups, about five, with one arm, and then another five with the other arm, or if you prefer, change arms, one with the right, one with the left, another with the right and so on. Start with ten push-ups and continue climbing, without looking for excessive tiredness, but for progressive increase, and at the same time start with a low weight and increase little by little on demand of your muscular response. A variation is to raise and lower your arms at the same time, with the two dumbbells in your hands.
- Push-ups. This is one of the most complete exercises to tone the arms, because it also improves the entire upper body muscle. You should lie face down on the floor, fully straightening your legs and resting your palms on the floor, raise your body and lower them without touching the ground with it. It is recommended that you do two sets of ten push-ups each and increase the amount as you feel able to do so.
Tips for toning arms without going to the gym
- As with any other exercise, to avoid possible injuries, fissures and contractures, it is very convenient that before starting with these exercises you warm up, moving your arms and body little by little.
- After exercise, especially if it has been intense, you can drink a commercial isotonic drink to compensate for the loss of mineral salts, or prepare it with water, lemon juice, sugar, a pinch of salt and baking soda.