Best arm exercises to do at home –

If you always skip superior training at the gym (either because you’re lazy or you think it’s unnecessary), this one is for you. Setting aside a day for upper muscles goes beyond aesthetics: it improves strength, physical conditioning and even helps with some movements in everyday life.

There are a lot of exercises that can be done at home and that work the region — either with body weight or with the help of some equipment. “I always advise my friends and patients that there is no point in waiting for a flabby arm to start taking care of it. It is important to start stimulating it as soon as possible with activities that give us pleasure” – points out the physiotherapist Ana Luisa Marçal, clinical director of the Pilates Institute, Guarulhos unit.

Of course, monitoring by a professional is essential to avoid injuries, but if you want to start moving even at home, here are some movement suggestions:

EXERCISES FOR YOUR ARMS TO DO AT HOME

1

ARM FLEXION

– (Pexels/Pexels)

Do a plank, with your legs together and arms outstretched, resting on your palms. On your toes, bend your elbows and go down without touching the ground and up again, stretching your arms. Do 3 series of 15 exercises, with intervals of 20 to 30 seconds between them.

two

TRICEPS ON STEP

– (Luciano Munhoz/Luciano Munhoz)

Stand with your back to a chair, with both hands resting on the seat. Lower your body by bending your elbows. Return to the original position and repeat 3 sets of 15 exercises, always resting between 20 and 30 seconds between sets.

3

UNILATERAL FRENCH TRICEPS

– (Pexels/Pexels)

Standing with your feet parallel or sitting down, hold a weight in one hand (either a dumbbell or a water bottle) and raise your arm straight above your head. With the other hand, hold the arm close to the body so that it does not move, and bend the elbow of the extended arm, forming a 90 degree angle.

Return to the starting position and repeat 15 times. Rest and repeat with the other arm. Do 3 sets with each arm.

4

WORM

– (Pexels/Pexels)

Stand with your feet shoulder-width apart or hip-width apart. Bend your torso forward to place your hands on the floor in front of your feet.

Move with your hands, as if you were walking on them, using them to support your body weight. Keep your torso tight and squeeze your glutes, while your back should be in a neutral position.

Hold the plank position for as long as you can, but be careful. Return to the starting position and repeat 10 times. Do 3 sets.