4 Ways to tone your arms with No Equipment Needed

t is the season people. Temperature, workloads and increased gym memberships like crazy, so the last thing you need after a long day is spend extra time hearing people make loud strange sounds.

Therefore, the only way to get a good body is to pump some iron, right? Well, this is completely wrong. In this article we give the four best arm exercises at home designed by Jasmine Graham. She is the founder and owner PaceforSuccess gym Fit Butique factory in New York. These exercises will help you tone your arms without weights!


For best results, make each movement for 60 seconds and have periods of 20 seconds rest. Run through the routine once, which is 5 minutes total, and repeat as you gain more strength.

1. Wahh pectoral

It it’s nothing like the old gym class or body-builder punishment push-up. These deflections are simple and effective, and it will help to tone the entire body. Remove the extra stress of gravity and focus on contractions and triceps extensions for maximum gain with minimum strain.

How to make them?

Stand six inches away from a sturdy wall. Adjust the width of the shoulders hands on the wall. Step back far enough so that the toes are firmly set on the floor and heels are off the ground. Take a deep breath every time you go down to the wall and exhale as they arise. Do not forget to keep flexed buttocks.

Jasmine tip :. If you can not make a full step back, take a mini-steps closer to the wall and take a full step back once you’ve worked your way up to it

2 . Dips floor

These are one of the most efficient toning exercises. high chair sauces work well too, but as Gram explains that look more like pelvic thrusts. This is because people are too high and focus on the hips instead of your arms.

soil sauces are amazing because they allow maintaining a proper way and focuses on his arms.

How to make them?

Sit on the floor and bend your knees. Keep your feet and toes facing forward, something similar like a crab walk. Tighten the core and buttocks; floor lift until it reaches an upper position of the reverse table.

Bend your arms to lower your body. The triceps are activated and legs and buttocks stay away from the plant. Extend your arms to raise again a passion table. Repeated a few more times.

Jasmine tip :. If you have never done this before and does not have a central control, can barely touch the ground

3. The middle circle rotations

Who could have imagined that the arm circles we did in gym class actually help building strength? However, the repetitive motion allows you to turn your brain and lose control over their body; Finally, you can do differently each circle. Half circles impressive work because they keep your mind focused and also activate deep muscle tissue as you change direction.

How to make them?

Stand shoulder width apart and keep your arms at your sides. Your palms should face the ground. Rotate your arms in half circles forward until your thumb points to the floor. Turn back to the starting position. Keep your elbows locked in order to maximize muscular involvement and proper control.

Jasmin tip: Consider this routine as a slap forward and backward slap

4. Rows free-weight

You can rows. which they need some weights in order to provide good results. However, making a fist with your hand will engage your muscles completely.

How to make them?

leans forward and Hing hip. Bend your elbow aside. Pull your arms back, but do not bend the elbow. Rows focus on the biceps and triceps, back.

Jasmine tip :. For best results, keep your arms close to the side


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Source / reference : http://www.healthyfoodhouse.com/4-ways-to-tone-your-arms-with-no-equipment-required/

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