Biceps, Triceps, as well as the other hand and wrist muscles can be strengthened with arm exercises. While many people still think of curling dumbbells when it comes to arm exercises, arm exercises can be effective without using weights. It is true that weights will naturally help, however, they are not always available.
Preforming arm exercises without weights can be very effective in strengthening arm muscles. The two most common and effective arm weightless exercises include pushups and pull ups. You should know that arm exercises without weights are beneficial for both women and men. Women will find them particularly effective in reducing the flab on arms.
Going to a gym is not always possible, owing to a number of reasons, including the lack of enough time or money. However, you don’t need to go to the gym to develop healthy and strong arm muscles. There are great home exercises that can do as much good as a gym in strengthening arm muscles. You already have the most important equipment to perform arm exercises, your own body.
Pushups
This is a traditional exercise that is relatively simple to perform, and can as well be varied in a number of ways so as to increase the effort and resistance required. For instance, you can remain at the bottom position of your pushups for a longer time. You can also elevate the position of your feet on to a step or box in order to increase the resistance as well as the level of difficulty. Pushups essentially target the chest muscles as well as shoulder muscles, along with your triceps and biceps.
Pull ups
This is a simple practice of lifting the body while using only the arms. Though the exercise is usually done with the help of a sturdy horizontal bar, pull ups can be performed on tree limbs, doors, fences, as well as other horizontal and convenient structure around your home that can support the load of your body and offer a good grip. There is a special kind of pull-ups, commonly referred to as a supine pull up. This exercise is performed as you lay under a low bar, and then pulling yourself up with an overhand grip. For the biceps, a supine can be performed while sitting under a low bar.
Chinese Hand Balls
These exercises are incredible for strengthening your hands and wrists. They are usually performed with the balls in hand and the hand parallel to the ground. You should start with two balls and then increase the amount to up to six balls as you become more proficient in doing the exercise. The exercises require you to use your fingers to rotate the balls along the palm, in a way that they will be in constant contact with one another, making sure they don’t bang together.
The exercise will stretch and tone the muscles in your arms and hands. It is therefore great for people in their initial stages of arthritis. Exercise without weights are considered natural, and they will stimulate motion and activities that are normally encountered daily.
