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If you are one of those individuals who
are too busy to go to the gym or you just don't like the gym but
would want to have toner arms and a stronger body, these daily
exercises are for you.
Keep in mind that time can't be an
excuse since all of these exercises will only take you around 15-20
minutes to complete. The secret here is to keep doing it consistently
and gradually increasing repetition in order to tone your arms
faster.
1.
Push-ups
I think almost everyone knows the
concept of push-ups and in one way or another have tried it, however
the important part of push-ups is not the quantity but its quality.
Most often than not, people brag they can do 50-100 push ups but they
do it in record-breaking speed without proper form.
Push-ups are good for the entire upper
body, not just the chest. Most of the weight is usually geared
towards the biceps and chest in this exercise.
Most people just let momentum push them
down and they just push themselves up. Little do they know that the
secret of this exercise lies in the form and weight resistance when
you move up and down.
Basic
Push-up Form and Workout
-
Make sure that you are firmly
placed on the ground with a straight body and all your weight is in
your arms and upper body.
-
Go down in a moderate manner and
make sure to push yourself up in a smooth manner, do not jerk your
body up.
-
Maintain this form and do it
consistently and as many times as you can.
-
Count
and see how many times you finished it and round it off to 10.
This
is your base level for push ups. You should increase by increments of
5 every 5-7 days of workout.
2.
Dips
This is a very simple exercise that
most people are not accustomed to. All you need is a chair and a
mirror when starting out to make sure that you are doing this
exercise correctly.
Basically, what you do is support your
body with your arms, this hits the tricep and a bit of shoulder
muscles.
Basic
Dips Form and Workout
-
Hold
the left and right edges and move yourself in front of the chair,
now move forward and sit in front of your chair.
-
Now
your position should be a bit awkward since your hands are at your
back holding the chair's edges and you are in front. Now lift your
butt up and place it in the front edge of the chair. This is your
starting position.
-
With
your starting position, you should feel a bit awkward and feel the
weight in your triceps, go down by allowing your buttocks to fall
around 2-3 feet and pushing yourself up in this position. You
should be straight and feel the burn in your triceps.
-
Repeat
and see how many you can do and round it off to ten. This will be
your base level for dips. Increase by 5-10 repetitions in 5-7 days
of training.
In order to make sure you are doing it
correctly, exercise in front of a mirror and see your form.
3.
Chin-ups
This
is probably the hardest (but most effective) of the three exercises
and it requires a combination of body weight and strength, keep in
mind that if you are overweight or inactive for awhile this will be
the hardest exercise for you. This will tone your biceps pretty good.
It also helps your back a bit but its priority would be biceps.
Basic
Chin-ups Form and Workout
-
Find
a good solid steel bar with the proper space and lift yourself up.
Just literally pull yourself up.
-
Cross
your legs and fold them a bit to avoid swaying. Make sure that when
you do this exercise you are not swinging around like a monkey, the
secret to this exercise is form and speed.
3.
Try to accomplish as much as you can and round it off to ten, this
is your base level for chin-ups. Round off these numbers to 5, since
this is way harder than the last two exercises.
Do
not try to be fast and accomplish a lot without proper form it would
not give you the results you need and may injure you since this
exercise requires a lot of strength in order to lift something heavy…
your body weight.
After
practicing these exercises, you should make sure that you have proper
form and speed in order to maximize your workout. As
soon as you master the forms of these exercises, all you need to do
is make a consistent workout routine, I would say in around 15
minutes you can accomplish 20 push-ups, 10 dips and 5 chin-ups, do
this once a day and would tone your arms in no time.
The
next thing you have to do is just to gradually increase the
repetition of these exercises.
Remember,
quantity is not important, but quality (proper form, speed and
repetition) in order to maximize your workout.
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