336 300 How to tone your arms?

When you make a routine of exercises in the gym , one of the objectives of it is tone your arms so they look muscular and in excellent shape. Here we present a series of exercises to help you perfect your arms tonifiques you can even do them in the comfort of your home .

Pushups

Perform push-ups will help to tone the back of your arms . To make them use a sturdy chair or bench that should put behind you. Position yourself sitting on the edge of the chair with your knees bent and lie back. Place the palms of your hands on the front edge of the chair or bench next to your hips. Make sure that your finger is always pointing forward and then lifts the buttocks your feet a few inches forward to all your weight rests on your heels. Descends to feel a kind of tug on your arms and shoulders and stay in that position for a few seconds. Will elevate the body using the strength of your arms. Do three sets of 10 exercises with breaks of a few seconds between each.

Biceps exercises

Work your biceps will help you tone your entire upper part of your arms and shoulder joints. In this particular exercise you will be allowed to stand or sit, as is done with the help of a dumbbell between 2.5 and 4 pounds.

The implementation is very simple, you only need to lift the dumbbell with both hands and pass it behind your head. Keep your elbows close to your ears steady himself and proceeds to slowly lift the dumbbell. Perform 3 repetitions of 10 exercises with breaks of a few seconds.

Exercises with weights

There are two types of weight-bearing exercise you can do to tone your arms. One of them involves lifting weights over your head. For this you must lie down on the floor with knees bent and place the weight over your chest. Take it slowly and firmly Elevala until your arms are fully extended. Then slowly lower them as to work your triceps. Repeat this exercise 10 times. 

Another very good exercise that will help you to tone the entire front of your arms , practiced without bar or dumbbell weight 3 kg. You must put yourself on a bench with your back straight and holding dumbbells in front of you. Keep your elbows close to your body and proceeds to raise the bar bringing it closer to your chest. Pause and then slowly lower it. For this exercise good result, you have to repeat it 20 times.

Remember that before you start exercising is necessary and precalientes elongues muscle to prevent tearing or cramps are really painful and annoying and will not let you get on with your daily exercise routine . 

Author: Marcela Antonacci

336