How to get toned arms

04 Oct, 2024 - 00:10 0 Views
How to get toned arms Combining cardiovascular and strength exercises with eating a balanced diet can help one reduce body fat

COMBINING cardiovascular and strength exercises with eating a balanced diet can help you reduce body fat.

 

This includes improving the muscle tone in your arms.

As much as we all want it to be true, we cannot pick a place on our body to “spot reduce.”

 

It has been shown that exercises and machines claiming to get rid of love handles or to slim down your thighs are a hoax.

You cannot burn off fat from a specific area of the body with an exercise that targets only one area.

But that does not mean that you cannot slim down your arms, and the rest of your body, with these exercises.

Arm slide

Arm slides are great for activating your arms (especially your triceps), and they also work your entire core.

 

Core exercises like arm slides can improve your overall balance, stability, and body alignment.

Equipment needed: Sliders, paper plates, or two small towels

Kneel with your hands on both sliders.

 

Place a mat under your knees to make this more comfortable, especially if you have sensitive knees or you are on a hard floor.

Engage your core by pulling your belly button toward your spine and tightening your abs.

Keeping your spine straight and your core engaged, slowly slide your arms in front of you to get your chest close to the ground.

Pull your arms back in, towards your knees, and return to your starting position without bending your elbows. Be careful to not arch your back as you pull your arms in.

 

Throughout the movement, make sure you’re focused on keeping your core engaged and your back straight.

Tips:

You can make this easier by sliding each arm individually.

You can also get all of the benefits without touching your chest to the ground.

 

Simply go as low as you can, stopping before:

you can no longer pull your hands back in with a straight spine

before your chest touches the ground

To make it more challenging, slide your arms from a plank and keep your knees off the ground throughout the exercise.

Ball slams:

This plyometric movement gives you all of the benefits without the pounding.

 

Ball slams are a full-body movement that will fatigue your arms and add a little cardio to your workout.

Equipment needed: Medicine ball or slam ball

Stand with your feet hip-width apart and hold the ball at your chest.

Lift the ball up and slightly behind your head.

Bend your knees and actively throw the ball down on the ground as hard as you can.

Catch the ball as it bounces back up (or scoop it up if it does not bounce) and bring it back up over your head.

 

All the while, keep your spine straight and use your knees to lift you back up.

Begin your next repetition.

Tips:

Before you begin, test your ball to make sure it does not bounce too aggressively.

 

The ball should be relatively heavy, but not so heavy that you cannot perform the whole movement with your back straight.

This movement should be done fluidly.

 

Once you finish a rep, use the slight bounce of the ball to launch you into the next set.

 

Do your best to keep moving through these repetitions to keep your heart rate up and the movements fluid.

Start with as many reps as possible in 20 to 30 seconds for three to five sets. Be sure to take adequate rest between sets.

Stop when you are fatigued and can no longer safely hold the ball over your head or keep your spine straight throughout the movement.

The National Strength and Conditioning Association recommends taking 48 hours to recover after a plyometric workout, so be mindful to give your arms a break from intense or high-impact plyometrics until you have recovered.

Dumbbell bench press:

 

You do not have to lift huge weights to get the benefits of a bench press.

Doing a dumbbell bench press challenges your muscles and helps reduce muscle imbalances or weakness between your dominant and nondominant arms.

 

While it is best known for working your chest, the dumbbell bench press will also strengthen your deltoids, triceps, and lats.

Equipment needed: Two dumbbells and a bench

Lie with your back flat on the bench and feet firmly on the ground.

 

If your feet do not firmly touch the ground, place plates or a step bench under them to give you a stable position, or put your feet up on the bench.

Keep your spine in a neutral position (your lower back should be slightly curved) by engaging your core.

Pull your shoulder blades away from your ears and slightly together.

 

Your shoulders, hips, and head should be firmly in contact with the bench.

Keep your arms tight against your sides as you raise the dumbbells up.

 

The palm of your hands should face forward throughout the movement or at a 45-degree angle.

Slowly lower the dumbbells back to your chest with your elbows at your sides.

 

Keep your elbows in tight throughout the entire movement to work your triceps.

Tips:

If you do not have a bench available, you can do these on the floor or on a step bench.

The takeaway

These exercises will help you strengthen and tone your arms.

 

They won’t help you melt the fat off your arms, but they can help you lose weight across your whole body and reveal the muscles you worked so hard to build. — Online.

 

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