Training at home is a challenge for many because they are not used to it. However it is easy to follow an arm routine at home, using only your own body to achieve excellent results.
To train all your arm muscles, including your biceps, triceps, forearms and shoulders, without the use of machines or expensive equipment, is possible. You can achieve amazing results using just your body weight.
Among the elements that we can use at home we find a chair or bench, as well as a towel or a mat if we want to have something more than the floor itself to support our hands.
Using your body weight and some objects that we find in every house, we can exercise the muscles of the arms by means of the following exercises:
- Tricep dips: the exercise consists of placing ourselves in front of a chair, bench or step, turning our back to it. We will support the palms of the hands in the edge of the object and we will distance the feet with the bent knees, so that the trunk is suspended in the middle. From there, bending the elbows backwards from the body we lower and raise the weight of the body.
- Floor push-ups: these are a very popular exercise that we already know how to do, we just have to remember to hold a good plank without overstraining the back. You can also do push-ups with your knees on the floor. With traditional pushups we will work on triceps, front of the shoulder and to a lesser extent biceps.
- Diamond push-ups: to concentrate on the triceps, we can place our hands together, joining both index fingers and thumbs just below the trunk to do push-ups
- Bicep curl: with a towel, belt or rope, we step on it with both feet and hold the ends with both hands. Bending the elbows we pull the object until it is completely stretched and we hold the position for about 15 seconds, then we rest and start again. We can do this with one arm at a time.
Clearly the push ups and their variations are great allies when exercising the arm muscles at home, using only our own body weight.
Like every muscle workout we do, training at home requires some planning, so we recommend working the arms with the exercises given above about two or three times a week, respecting at least one day of rest between each of them.
A final piece of advice is to complement arm work with a complete workout and aerobic exercises, as well as good diet and hydration, to achieve the desired results.