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Have there been instances of you looking at a girl’s arms and just feeling this sense of sadness? Well, it is probably because you have been working on your arms for a long time and it is not even close to being in shape. You have always dreamed of thin and well-sculpted strong arms, haven’t you? Well, we are here to help you out with it. There are some points you must remember before you start working on your arms:
1. Arms basically have what is known as the stubborn fat. So if you just started working out and are hoping for a transformation instantly, please remember that it is not possible to get thin and sleek arms overnight. It takes time and determination.
2. For people who say that women must not lift weights, well you are utterly wrong my friend! Women can lift too. As long as they are comfortable with it and would like to get muscles, they are good to go.
3. Food is really important. It is a fact that diet forms 70 per cent of your regime whereas exercise forms only 30 per cent. So do not go easy on your diet. Monitor what you eat because fat usually deposits on your thighs and arms first.
4. Turn your beast mode on! Go all out and no matter how difficult it gets with time, work it out and sweat through it. We assure you, you will not be disappointed.
5. Do not try to do everything. Do some exercises and do them perfectly.
Let us get into an easy arms workout that can be done at home and will definitely help you get killer arms!
Exercise #1
Tricep Dips
Instructions:
Step 1: Grab a chair or get hold of a sturdy box. Sit on it and place your palms on the edge of it about shoulder width apart.
Step 2: Extend your legs in front of you and tip toe ahead such that your hips are off the chair and your arms are straight. You can either bend your legs to place your feet flat on the floor or keep it straight.
Step 3: Now, bend your elbow sideways and lower your body. Do not strain your neck or shoulders and let your arms do the work.
Step 4: Push back up and repeat.
Do 3 sets of 15 reps each.
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Next up: Tricep Presses
Exercises #2
Tricep Presses
Instructions:
Step 1: Sit on a bench and hold a dumbbell with both your hands. Extend your arms over your head. Note that the weight must firmly rest on your palms and your palms must face inwards.
Step 2: Keep your upper arms close to your ears. Bend your elbows and lower the weight behind your head. Go down until your biceps touch your forearms.
Step 3: Push back up and get in the initial position. Repeat.
Do 2 sets of 20 reps each.
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Next up: Downward Dog Planks
Exercise #3
Downward Dog Plank
Instructions:
Step 1: Get in the downward dog position with your palms and feet on the ground and your body forming an inverted V. Keep your feet about hip-width apart.
Step 2: Lower your body down to come in the plank position. Your arms will be extended under your shoulder and your body will form a straight line from your head to your toes. This makes 1 rep.
Step 3: Come back to the initial position and repeat.
Do 2 sets of 15 reps each.
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Next up: Renegade Row
Exercise #4
Renegade Row
Instructions:
Step 1: Grab a dumbbell in each hand and get in the high plank position with your wrists under your shoulder and your body forming a straight line. The dumbbells must rest on the floor. Keep your feet about shoulder width apart,
Step 2: Now, pull your left elbow back to lift the dumbbell off the floor. Bring the weight towards your chest while keeping your elbows near your torso.
Step 3: Lower your arms back down and repeat for the other side. This makes 1 rep.
Do 2 sets 12 reps on each side.
Next up: Punches with Weights
Exercise #5
Punches with Weights
Instructions:
Step 1: Stand with your feet shoulder width apart. Hold a dumbbell in each hand.
Step 2: Raise one arm and punch in the air. Get it back to the initial position and repeat for the other side. Do quick motions and do this for 3 minutes.
Next up: Standing V-Raises
Exercise #6
Standing V-Raises
Instructions:
Step 1: Hold a dumbbell in each hand and keep your feet about shoulder width apart. Keep your arms by your side with your palms facing your body. Bend your elbows slightly so as to prevent your elbows from being locked.
Step 2: Raise your arms up such that they make a V with your body. Go up until they are parallel to the floor.
Step 3: Hold for a moment and lower it back. Repeat.
Do 2 sets of 15 reps each.
