Think about all the work your arms do for you every day. Not only do they help you maintain balance, but they are indispensable for activities for daily living. It makes sense that keeping your arms toned and strengthened will benefit you. These six arm workouts will give you the tools you need to keep them healthy and strong.
Basic Arm Anatomy
Your arms are an imitable feat of biological engineering. They are a complex system of muscles, nerves, blood vessels, bones, joints, and connective tissues. Your hands and fingers also depend on your arms for support and mutual tasks.
One article explains that you have three bones in your arm. Each arm is connected to your shoulders by a ball and socket joint in your shoulder girdle. The shoulder girdle is a combination of your shoulder blade (scapula) and your collar bone (clavicle).
The long bone that connects from your shoulder girdle to your elbow is called your humerus, hence its nickname “funny bone.” It supports your upper arm muscles and helps you when you do arm exercises. Since the shoulder is a ball and socket joint, you can manipulate your humerus in several directions.
Each of your forearms has twin bones that are connected to your elbow and wrist. They are called your ulna and radius, and they form your elbow. The article states that your hinged elbows can bend in angle from zero to 160 degrees.
Your Arm Muscles
Your arms have four main muscles that allow for the movement you need. They are the biceps and triceps of your upper arm and the extensors and flexors of your forearm. Each has its role in bending your arm at the elbow (upper arm) and manipulate your wrist and fingers (forearm).
You needn’t be an anatomy expert to understand your arms’ essential functions and how you can keep them lean, toned, and healthy. One of the classic muscle flexes is bending the elbow to showcase the bicep, which is often nicknamed your “python.”
Many people build strong arms and sculpt their arm muscles by lifting weights. However, you can still do efficient arm workouts without any equipment. How does exercising your arms benefit you?
Benefits of Arm Workouts
The benefits of targeting your arms through specific workouts are immense. Here are some of the ways that it can be beneficial.
•Stronger Arms Can Make Daily Tasks Easier
Your arms are constantly moving and lifting throughout the day. It’s a virtual workout trying to juggle a family, your job, and the countless other things you do. When you pay attention to your arms during your daily workout regimen, you will most definitely notice a difference.
•Arm Exercises Aren’t Complicated
Although you can do various arm exercises in a gym, you can do most of them without leaving your home. Many don’t even require equipment, but some may suggest small dumbbells or inexpensive resistance bands. If you have a comfortable place in your house with a little room to maneuver, then you can do these simple workouts.
•Stronger Arms Benefit Your Other Workouts
Most of your other workouts require your arms, such as cardio, core strengthening, and resistance training. Plus, healthier arms benefit you in some of your favorite exercises, like swimming, skiing, and other sports.
•Fat Burning Benefits
According to an article published by Consumer Reports, muscle burns more calories than fat. So, if you build more muscles in your arms and your entire body, you can burn more calories when you exercise. Plus, you may lose more weight, which is always a benefit.
Six Arm Workouts You Can Do at Home
There’s no need to purchase an expensive gym membership unless you enjoy the experience. You can do simple arm workouts in your home and tone those biceps and triceps with ease.
1. Burpees
According to a research paper, this classic exercise was created in 1940 by Royal Burpee, a physiologist at Columbia University. Burpees involve your entire body, especially your arms and legs. They are ideal for arm workouts.
• How To:
•To begin, stand straight on your exercise mat.
•Quickly drop to the ground with your hands flat as you push your feet behind you, almost like you’re a frog getting ready to leap. Lower your chest to your mat while keeping your hands flat directly under your shoulders.
•Now, use your hands to push your body back and let your feet jump you back to the starting position. End with an explosive jump straight up into the air as you softly land and come into a squat. Do these steps for a total of 5-10 repetitions.
2. The Lion Crawl
This simple crawl not only helps strengthen your arms, but it can tone your tummy and your legs too. Be sure that your workout mat is slip-proof. As you do this beneficial arm workout, you will soon feel the strength of a lion.
• How To:
•Get down all fours on your exercise mat.
•Try to keep your back as flat as possible as you use your ab muscles to bring your knees a few inches from the mat.
•Now, bring your right hand forward for a step and then your left foot. Alternate your hands and feet in a natural crawling motion. Be sure not to let your head droop and look straight in front of you.
•For the first set, move back and forth for 20-30 breaths. Then, alternate by moving side to side for another 20-30 breaths. Do 5-10 repetitions in total.
3. Flying Eagle
Let your spirits soar while you get in a good exercise session. This arm workout also helps to strengthen and tone your shoulders and upper back. To make the exercise a little more intense, you can do it with resistance bands or a small dumbbell in each hand.
• How To:
•Begin by standing comfortably on your workout mat with your feet spread about a hip-width apart.
•Smoothly bend at your hips until your body and legs form an approximate 45-degree angle. If you have back problems, you can turn slightly or none at all.
•Now, imagine you are a great eagle and bring your arms straight into your chest with your palms making fists.
•Use the muscles in your upper back to smoothly open your arms wide until they align with your shoulders. Bring your arms down smoothly into the starting position.
•Try to do 10-15 repetitions.
4. Arm Rolls
Here is another easy arm workout that also benefits your shoulders and back. You can even do these arm rolls at work during a break. It can help you if you do a lot of lifting or climbing.
• How To:
•Start by standing on your workout mat with your feet spread the same width as your hips.
•Stretch out your arms until they are the same height as your shoulders. Your elbows should have a slight bend, and your palms should be facing upward.
•Raise your arms slightly while trying to keep your shoulder blades in line. Gently roll your arms forward in small circles for about 10-15 breaths.
•Now, switch and roll your arms backward another 10-15 breaths. Try to do 8-10 repetitions.
5. Thread the Needle
This exercise is a bit more challenging and involves using your whole body. The good news is that your body will also see the benefits, including your arms, shoulders, and back. As you practice more, this workout will get easier.
• How To:
•Stretch out on your workout mat and lie on your ride side. Your shoulders, hips, and legs should be aligned.
•Use your right forearm to prop yourself up with your elbow aligned directly below your shoulder. It’s almost like you are lying in bed and propping up to watch television.
•While lifting your hips off the mat, raise your right hand straight in the air.
•Now, bring your left hand down and roll your shoulders forward until you reach your right underarm. Your hips should stay lifted off the mat.
•Reverse the steps to come back to the beginning position. Do these steps for at least 60 breaths.
•Finally, switch positions so that you lie on your left side. Repeat all the steps using opposite hands.
6. Bow and Walk
Since your hips carry much of your upper body weight, it makes good sense to keep them toned and strengthened. This arm workout is an excellent way to benefit your arms, hips, and legs. You can increase repetitions as you get used to the training. This movement is an extension of the standing forward fold in yoga.
• How To:
•For the starting position, stand comfortably on your workout mat.
•Next, raise both arms straight above your head.
•Bend forward at your hips and place your palms flat on the ground.
•Now, walk your hands out until your wrists are aligned under your shoulders, and you feel a tightness in your abs. If you feel any pain, stop doing the movement immediately.
•Reverse the steps, walk your hands back to your feet, and then stand in the starting position. That’s one set. Try to do 5-10 repetitions.
Final Thoughts on the Benefits of Arm Workouts
Are you ready to show off your toned arm muscles in your favorite sleeveless shirts? All it takes is supplementing these arm workouts into your daily exercise regimen. You may discover that your arms will become more robust, and they can help the rest of your body get stronger, too.
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