There are many exercises that strengthen the arms, because most people rely on just push-ups, And these exercises don't need expensive equipment or even going to the gym. You can easily do them at home, and at home, you can get a personalized workout plan and diet from the trainers Fitness Garage.
First exercise: Arm circles
How to do the exercise
- Stand straight with your feet shoulder-width apart.
- Stretch your arms out to the sides so your body looks like a T.
- Rotate your shoulder and arm, drawing circles in the air.
- Do 15 circles, then 15 more in the opposite direction.
- Do three sets.
Exercise two: Tricep dips
How to do the exercise
- Place your hands apart on the furniture you support yourself with.
- Move your feet as far as possible until they are straight.
- Bend your arms to lower yourself close to the ground then lift yourself up again.
- Do this exercise 12 times, with 3 sets.
The third exercise: Bicep curls to push press
How to perform the exercise
- Stand with your feet a bit apart.
- Hold two water bottles in your hands.
- Keep your arm straight by your side then lift it to your shoulder then back up again.
- Then lower it again.
- Do each arm 8 times and 3 sets.
Exercise 4 : Plank sidewalk
How to do the exercise
- Set the timer to one minute, start in plank position.
- Keep your arms straight under your shoulders.
- Then move your feet and arms in the same direction.
- Repeat this move for one minute.
Exercise five: Kickboxing punches
How to do the exercise
- Stand straight and move your feet slightly apart forward.
- Raise your right arm at a 45 degree angle.
- Place your fist right below your jaw.
- Push your hand like you're punching an imaginary target.
- Do 15 punches in 3 sets.
Exercise 6: Rolling pushups
How to do the exercise
- Stand in plank position.
- Raise your arm up.
- Then move it to the other side.
- Repeat the same with the other arm.
- Do 10 reps of this exercise for 3 sets.
Exercise 7: Side plank
How to do the exercise
- Lie on your side on the floor and lift your shoulder using your arm.
- Your arm and shoulder should form a 90 degree angle.
- Keep your body straight and extended.
- Lower your hips to the ground then raise them back up and repeat this movement for 30 seconds.
Exercise eight: Superman
How to do the exercise
- Lie on your stomach on the floor with your hands stretched out in front of you.
- Raise your arm and leg up and hold like that for 30 seconds.
