5 Exercises To Tone Your Arms

To have firm arms quickly, here are effective exercises to help you tone them. Suggested by sports coach Jasmine Graham, these exercises, which can be practiced at home, will help you to firm up your arms.

5 exercises to tone the arms :

Coach Graham advises practicing each of these exercises for at least 1 minute, initially. Then you can gradually increase the duration of the effort and the cadence.

1- The X jumps :
The X-shaped jumps are very effective and make the whole body work, they also strengthen the muscles of the legs and the abdominals. To do this, stand up straight, spread your legs and bend down until your fingertips touch the ground. Next, jump with your legs and arms wide apart to form an X. Then return to your original position. Do 10 rehearsals.

2- Les répulsions triceps:

Most people perform triceps repulsions using a chair. However, they do not do it properly because they tend to raise themselves in an exaggerated way. As a result, they put more pressure on the pool than on their arms. Coach Graham recommends doing this kind of ground exercise.
To do this, you need to sit on the floor with your legs bent, your fingers and feet facing forward.

Then stretch your gluteal and abdominal muscles, lift your pelvis to the maximum as if you were forming a table. Adopt this position for a few seconds, then try to go down without your glutes touching the ground. Do this exercise 10 times in a row with one minute of pose between rehearsals.

3- Pumps against a wall:

Pumping is an exercise that is far from easy for everyone! However, the pumps against the wall help to firm the muscles of your arms and the large pectoral muscle.

To do this exercise, stand in front of a wall, keeping a distance of 18 or 20 cm, spread your feet so that they form a straight line with your shoulders. Extend your arms to the height of your chest. Bend your arms vertically while breathing and stretch your arms as you exhale.
This exercise is not difficult to do. To intensify it, do not hesitate to move your feet back a few centimeters. Do this for 30 seconds and repeat it ten times in a row with a one-minute break.

4- The half-circles:
Making circles with the arms is a very effective exercise to tone them. However, when you do half-circles, it allows you to exert more pressure on the arm muscles.
To do this exercise, stand straight in two parallel lines with your legs and shoulders. Extend your arms to each side, holding one-kilo dumbbells in each hand. Make a half circle forward and return to your original position with a second-half circle. Do this quickly for one minute.

5- Pumps with handles:

This type of exercise is usually done using the dumbbells on which your arms will rest. This exercise will work the triceps, biceps, and muscles of your back. Do 10 repetitions.
To do this, lie on the ground, spread your feet so as to form two parallel lines. Place the dumbbells in front of you with your hands and try to lift your weight with your arms and the tips of your feet. By maintaining this balance, you will bring back one of your arms while keeping the dumbbell in your hand. To better understand, look at the following image: