EXERCISES FOR THE ARMS: HOW TO TONE WITH TRAINING [VIDEO] - IN SHAPE

Exercises for the arms: how to tone with training

Exercises for the arms are essential to have them toned and well trained, not only in view of the summer, when you discover yourself with strapless or sleeveless dresses, but throughout the year. You can also train at home, perhaps by getting some weights and dumbbells to perform your workouts at your best. How to do the exercises? And which ones to do? Follow our tutorial on the exercise program step by step, and you will see what results!

The exercise to tone the shoulders

The arm exercise program

Repeat the previous exercise, the one for the shoulders. Once you have raised both arms to shoulder height, rotate your palms upwards. Then rotate them down again and bring your arms back down. Repeat for 20 times.

Exercise for the triceps: here's how to tone them

Legs apart, knees slightly bent, abs tight. Extend your arms backward keeping your elbows tense and your palms upwards. Make small pushes upwards. Do 50 repetitions: it seems like a lot, but given the shortness of the movement and the consequent speed of execution, you will feel like you are doing much less.

Tone your biceps with weights

When moving on to a bicep exercise, first get some weights, dumbbells, or if you don't have them, bottles of water. Stand, stretch your arms out in front of you. Contract your bicep and bring the weight towards your shoulder. , without touching it, staying about six inches away Alternate your arms as you do this exercise, and repeat 25 times.

The ultimate exercise to tone your arms

Standing, extend your arms behind your back, and turn your palms so that they face each other. In this position, try to clap by bringing your palms as close as possible. Repeat 50 times.

How to lose weight with arm exercises

If, in addition to toning your arms, you also want to lose weight, try to insert an aerobic workout between one exercise and the other. A brisk walk, a bike ride, or a run, if you are outdoors, will suit you. . If you are doing the exercises in the gym instead, try the exercise bike. Are you doing these exercises at home? You can try doing some sit-ups for a flat stomach, or some aerobic exercise to firm up your glutes. And if you want to complete the training cycle to tone and lose weight, try the exercises to slim the thighs too, and you will be a perfect athlete with a trained and firm whole body.

4 arm exercises on video

To do other types of arm exercises and to make them toned, follow the examples in these videos. These are the workouts recommended by Federica Fontana to tone the whole body. His arm program includes 4 types of easy-to-perform exercises: crosses, pushups, holds and lunges.

1. The crosses

To tone your arms, you can try this exercise, the crosses. Lying on the ground on your back, with your knees raised, bring your arms out in front of you with weights in your hand. Imitate Federica Fontana, it's easy!

2. The push-ups

The second exercise for the arms involves pushups. The classic push-ups are used for the arms but also to tone the pectorals, giving excellent results for the tone of the shoulders and lifting the breasts a little.

3. The estates

Sitting cross-legged on the ground, do the holds for 30 seconds. Oppose the strength of one arm to the other looking for stability, as our Federica does in this video. This is also an excellent exercise for the arms but also for the pectorals.

4. Lunges, the ultimate arm exercise video

Arm lunges are mainly used to tone the triceps. They are quite an intense exercise, to be done for at least 30 seconds. Each exercise for the arms would be more effective if repeated at least one more time. A tip: choose the cycle of exercises for the arms of the videos, or the one of the 5 exercises of the tutorial described above, and repeat it twice, without skipping any type. The results will not be long in coming.