Good morning, family! The holidays begin today for a large number of people, who take advantage of the Christmas holiday to take a days off and enjoy with the family and the friends of these special dates. Stopping working for a week means, on many occasions, also stopping going to the gym , because the vacation mentality excludes practically everything that is not pure leisure.
Yes it is your case, don’t worry, because on the TiendaCulturista blog we have many alternatives to train from your own home , without the need for too much equipment. Specifically, today we will talk about how to keep our arms in shape during these days without a gym. For this circuit only requires a little space , as can be found in practically any room, so you will have no excuse not to carry it out.
The importance of maintaining toned arms
The arms are one of the muscle areas that many fitness fans insist on the most. Perhaps one of the main reasons is the good look they offer when they are well toned, but also the enormous usefulness that their strengthening has. If you think about it carefully, you are using your hands and arms continuously throughout the day, so keeping them in good shape has a positive influence on your daily activity . From opening a jar of chickpeas to moving a piece of furniture when cleaning at home, everything requires the strength of your arms.
As with everything related to sports, it is very difficult to obtain an optimal habit, but it is very easy to lose it. In this case, this reality is quickly appreciated, since the loss of strength in the arms is very noticeable, and it only takes a few days without training for this to begin to occur.
We are at Christmas time, which means vacations, family meals, dinners with friends, parties and a lot, a lot of leisure . Among all that fun it is very easy to forget about training , so there is a real danger of spoiling all the progress of the last few months.
The exercises for doing it at home are one of the best solutions, since they allow you to maintain a good state of shape without having to waste too much time going to the gym to train. Today we will explain a circuit specifically designed to tone biceps, triceps and shoulders , although it can also positively influence other muscle areas. The best thing is that you don’t need any type of equipment .
Circuit to strengthen the arms at home
Exercise 1. Sit on the floor and bend your knees to support both soles of your feet. Place your hands behind you and rest them on the ground just below your shoulders, fingers should be facing forward. Stretch your arms to make your torso rise off the ground and your buttocks are no longer supported. When they’re fully stretched out, slowly flex again as you lower your torso. Repeat the movement 10-12 times.
Exercise 2. Get into push-up or push-up position and bend your elbows while lowering your torso slowly. When you are down, support your knees and, using force with your arms, lift your torso first and then your knees to return to the starting position. Repeat the movement 10-12 times.
Exercise 3. Get into a plank position: hands and tips of your feet resting on the floor, legs and arms stretched out as far as possible, and back straight, forming a straight line from feet to head. Tense your muscles to keep that straight line. The movement consists of bringing your left hand to touch your right shoulder, return to the starting position and repeat the same with the right hand towards the left shoulder. Repeat 10-12 times without losing tension.
Exercise 4. Get into push-up or push-up position and bend your elbows to lower your torso slowly, until you are lying face down on the floor. At that moment, take your palms off the ground and stretch your arms as far forward as you can, prolonging the line that your body forms. Return to support them in the place before and stretch your elbows to raise your torso, finishing the push-up movement. Repeat 10-12 times.