Arm Workout

Strong and toned arms look extremely attractive and play a major role in boosting your confidence. Apart from just adding on to the charismatic value, it is also accompanied by some promising key benefits that are achieved by working out the arm muscles. Building strong arms and shoulders can aggressively reduce the risk of injury and can help improve posture. It also strengthens bones and stabilizes joints. Mercifully, toning and strengthening does not require much. A regular arm workout using a simple set of dumb bells can produce miraculous results. Let’s understand few of the many benefits of arm work out :

1.       Stronger and well-built arms assist in easier performance of everyday tasks

     Irrespective of whether you are driving, carrying groceries bags, picking up bags or even doing laundry, strong arms make the job way easier. It’s the little things that improve the efficiency and quality of living.

2.       Increased arm strength increases the output of other workout

An increased arm strength will produce excellent results related to workouts targeting other body parts. From tennis to running to playing lawn tennis, strong arms provide balance and foundation to propel your results from good to great.

3.       Muscle burns more calories than fats

Arm workout burns calories more than fats hence strong and toned arms can help in achieving weight loss. They are also an amazing way to strengthen and tone the core as the abdominal muscles engage when you perform the repetitions.

4.       Building your arms also results in a healthy heart

According to various studies, keeping the arms pumped gives a healthy heart. Additionally, strength building can boost bone density and keep the bones healthy – which is quite essential as one keeps getting older.

5.       It is one of the most flexible types of training

Arm workouts can be one of the most flexible forms of training as you can tone your arms with little or no equipment at all. It does not matter if you are at home, gym or on holidays, arm workout can be performed anywhere and at any time.

There are four main muscles in an arm, they are:

1.       Biceps
2.       Triceps
3.       Deltoids
4.       Brachioradialis

The exercises given below combined with each other and with a balanced diet, adequate sleep and efficient consumption of water will result in toned, sculpted and stronger arms.

1.       Palms-up wrist curls

This exercise focuses on flexor muscles located on the back or underside of the forearm. To perform this exercise :

1.       Start with 5- or 10-kg dumbbells, or a lighter weight if needed.
2.       Sit straight up in a chair or on a bench, with your knees at a 90-degree angle to the floor.
3.       Hold the dumbbells with your palms up. Rest your forearms on your thighs and let your hands hover just beyond the edge of your knees.
4.       Relax your hands so the weights fall slightly below the top of your knees.
5.       Slowly curl the weights upward, then return to the starting position.

2.       Incline dumbbell curls

Incline dumbbell curls target the bicep region. It is a highly recommended exercise if you want to build bicep muscle. It targets your biceps and activates the biceps like no other exercise.

To perform this exercise :

1.Lie down on a bench that is inclined at a 45-60 degree angle.

2.Keep your back straight on the bench.

3.Hold a dumbbell in each hand and slowly curl them up to your shoulder level.

4. Squeeze your bicep and hold on there for a second.

5. Slowly bring down the dumbbells to the starting position and repeat.

3.       Lying Barbell Extension

When working to build muscle and strength in all heads of triceps, lying barbell exercise is one of the best exercise to do. It also fixes imbalance in the triceps.

To perform this exercise :

1. Lie down on a flat bench with knee bent and feet on the floor.

2.Grab a barbell with a close overhand grip and hold it above the head.

3. Bend the elbows by keeping the upper arm intact and bring down the barbell over the forehead.
4. Hold the position for a second and raise the barbell back to the starting position, and repeat.

4.       Dumbbell Hammer Curls

This is one of the most popular and widely known arm workouts. It increases arm strength, focuses on the Brachioradialis muscle and improves wrist stability and grip.

To perform this exercise :

1.Stand straight with your chest up and feet at shoulder-width distance.

2.Hold a dumbbell in each hand with a neutral grip and slowly curl them up to your shoulder level.

3. Squeeze your bicep and hold on there for a second.

4. Slowly bring down the dumbbells to the starting position and repeat.

Take Away

Once you start focusing on the different arm workouts, you will be stunned to see how smoothly the upper work routines are carried out. Apart from the physical advantages, it also helps in fighting stress and anxiety. Arm workouts will also help in attaining confidence and induce a sense of wellness and positivity.