Strengthening your arm muscles is necessary to do all sorts of things. In addition, it looks good! The strength of your arms and legs depends on muscle mass; Therefore, they must be continuously strengthened. But muscle mass is not the only factor when it comes to strengthening your arm muscles. Another factor is important: muscle tone.
What is muscle tone?
Muscle tone is also known as residual muscle tension. It is very important for your health.
Muscle tone has the job of keeping your body in partial muscle contraction. It helps you to have a good attitude. In other words , it maintains the structure of the body.
Muscle tone should be present in all your muscles, including your arms. When it comes to the other influencing factors of the strength of your arms, both flexibility and hydration play an important role. Therefore, it is important to get good nutrition and keep your muscles in shape.
Why do I need to strengthen my arm muscles?
When we talk about the muscular function of the arms, it’s not just about strength or appearance.
When you do not train them properly, there can be significant problems, such as:
- Muscle atrophy
These are serious conditions, and the best way to treat them is with physical activity. Now we will go through a number of exercises you can do to strengthen your arm muscles.
Exercises to strengthen your arm muscles
There are many ways you can strengthen your arms. Along with a good diet and proper hydration, exercise is fundamental.
Here are three great exercises to strengthen your arm muscles:
1. Triceps dips
When people create exercise routines with a focus on arm strength, they tend to get a lot of things wrong. The most common problem is that they tend to think only of the biceps, while neglecting other muscles such as the deltoids and triceps.
Because of this, we will focus on an exercise called “triceps dips”. You can make them anywhere and they are very simple.
- To start the exercise, stand with your back to a surface where you can rest your hands (this could be a bench, a wall or a chair, for example).
- Your legs should be a shoulder-width apart.
- Your arms should form a 90-degree angle when you lower your body.
- Take advantage of gravity and your own body weight, and lower your body while keeping your legs straight.
- It is recommended to do 4 sets of 10 repetitions each.
2. Arm scissors
This exercise trains all the large muscles in your arms, but focuses on the deltoid muscles, which form part of your shoulders.
- Begin by standing normally (feet should be shoulder-width apart).
- From here, hold a manual in each hand, with your arms outstretched from each side of your body.
- Bring the manuals to the front of the body, as if they were facing each other, but instead continue until you form an X (this is where the name “scissors” comes from).
- The pace of this exercise should not be fast, but also not too slow.
- It is recommended to do 3 sets of 10 repetitions each.
3. Arm raises on the side
When it comes to arm raises, we are talking about one of the most common strength training exercises.
Here we will show you a fairly effective version for our special goal. It’s a little more complicated, and it may require a little extra effort.
- You will need an exercise mat or yoga mat.
- To start, support yourself with one palm and both feet together on the mat.
- Just like with regular arm raises, you bend the arm that supports your body and return to the starting position, while extending the other arm over you.
- It is a good idea to do them slowly to avoid injury, and to change arms after each arm raise.
- It is recommended to do 3 sets of repetitions for each arm.