Working out may seem like a huge time commitment, especially if you have to wake up early to get to the gym. Also, for those not wanting to spend the money on a gym membership or home gym equipment, working out may seem impossible. However, there are so many workouts, circuits, or other exercises that can be done at home, without any equipment, and in a small space on the floor, even for your arms. Here are 4 killer arm workouts that can be done in the comfort of your own home.
1. Dips
Triceps are often overlooked when training arms, but they’re just as important as your shoulders or biceps. To do this exercise, all you need is a small box, table, chair, or step that is located on the floor (it can also be done using bodyweight only). Start by sitting on the floor with your knees bent and your back to your box. Put your hands on the box with your fingers facing your body, and extend your arms from a 90 degree angle to straight. Then, bend your arms back down so you’re close to sitting down without actually touching the floor. The up and down motion is 1 rep and is great to work out your triceps. [1]
2. Inchworms
For this exercise, start by standing with your arms at your side. Then, bend over from your waist to touch the floor, then proceed to walk your hands out in front of you until you reach a push-up position (to increase difficulty, you can add a push up here before going back up). Then, walk your hands back towards your feet and stand back up. Going down and back up is 1 rep and helps to target your shoulders as well as your core. [2]
3. Push Ups
Push ups are a simple and common exercise that can also be modified for lesser or greater difficulty. Start with toes together and both hands on the floor with arms extended at shoulder width. Then, go down until your arms reach a 90 degree angle, then go back up. To make it easier, you can place your knees on the floor instead of your toes. To make it harder, you can do diamond push ups, where your hands are together and forming a diamond shape. Push ups are a great way to strengthen your shoulders, triceps, and chest. [3]
4. Up and Down Planks
A very popular and incredibly good workout is up and down planks. Start in a plank position, with your forearms on the floor. Then, starting with 1 arm, go from having your forearm on the floor to your flat hand. Do this with your second arm to make it into pushup position, then go back down to plank position one arm at a time. Going up and back down is 1 rep and can help to train your shoulders, triceps, and core. [4]
Conclusion
Working out from home is a convenient and effective way to strengthen your arms and core without needing a gym membership or special equipment. These four exercises—Dips, Inchworms, Push Ups, and Up and Down Planks—provide killer results by targeting the triceps, shoulders, chest, and core for a full upper-body session.
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