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7 EXERCISES TO TONE YOUR ARMS AND STRENGTHEN YOUR BICEPS AND TRICEPS FAST

In this video, we will show you 7 special EXERCISES FOR YOU TO TONIFY YOUR ARROWS AND STRENGTHEN BICYCEPS AND TRYCEPS. And the best thing is, you don't need any equipment to perform them.

Your own body weight is enough to tone and strengthen your biceps and triceps. You don't need a lot of space or time to spare in your schedule to do these 7 effective calisthenics training exercises. After all, body weight exercises are ideal for doing at home, outdoors, or wherever you can train!

So if you want to tone your arms and strengthen your biceps and triceps, I've put together a list of the 7 best exercises to do at home for that purpose.

Traditional Plank

The classic plank, high or low, is an isometric exercise. It is a specific type of strength training in which the muscles are tensed, but the muscle length is not extended. All you need to do is hold the position. Sounds easy, right? But for the untrained, it is quite a challenge! The more you contract your whole body muscles, the longer you can hold the plank. What about you? How many minutes can you stand on the board?

Up-and-Down plank.

This board works not only the arms, but the whole body. It is perfect for working the core muscles. Start in the low plank position and raise your body by first placing one hand on the floor and then the other hand. Return to the starting position. Besides the arms, this plank works the abdominal muscles, the buttocks, and the legs. It is this whole combination that makes this exercise so challenging.

The third exercise is the Plunge

It is common to think that to practice the dip, it is necessary to have a sofa, chair, or even a bench as a support for your hands. However, let's work firmly on those arms and bet on the dive done only on the floor! The fingers of the hands point toward the feet. The shoulders are down and away from the ears. Keep your hips high to increase the range of motion, because that's what really activates the triceps. Seriously, don't stop training this exercise, it's well worth it!

Push-ups

Push-ups are one of the best exercises done with your own body weight, and of course they are perfect for training your arms. To increase or reduce the difficulty of the exercise, try its many variations. For beginners, a good idea is to do push-ups with your knees on the floor. Those who practice with their hands closer together work their arms well. To work the pectoral muscles and the thorax, leave the hands further apart. Activate and tense the core to also strengthen the abdominal muscles. This exercise is an exercise that you should never miss!

The fifth exercise is the Wall Push Offs

This is a vertical variation of the normal push-up. In this modification, the upper body is placed above the lower body: try it and you will see that it works very well, especially in places where there is no room on the floor. It is important to support the weight of the body on the joint of the foot that precedes the toes and keep the core tensed. Push just a little: you don't have to move too far from the wall. Just start, and you'll feel the rhythm!

The sixth exercise is the Crab Bridge

This movement starts just like the dive, and besides working the triceps, it works the glutes too! The movement takes place at the hips, but you are sure to feel the arms being worked: they are straight, tensed, and firm, with the shoulders down and away from the ears. This is another option for an exercise that works the arms a lot.

Did you feel motivated? If not, do the tchaçuzinho test and see if it's here to stay! I hope you enjoyed today's content, these are the 7 best exercises to tone your arms and work the triceps and biceps well