Make your triceps more toned! If your arms are a bit flabby, with so-called “bat wings”, we have what you need. With the right arm exercises, you can change things more easily than you think by strengthening your triceps and biceps. No tools are needed to perform these 7 bodyweight arm exercises By KissAnime.


The plank is an isometric exercise, i.e. a particular strength exercise during which the muscles are in tension, but their length does not change. Easy because it’s just a matter of staying still in a certain position, the plank requires intense effort. The more toned your body is, the longer you will be able to hold the position. How many minutes can you do the plank?


This exercise works not only the arms, but also the rest of the body, and is particularly suitable for the core muscles. You start in the plank position and lift yourself by placing one hand on the ground and then the other and then return to the starting position. In addition to the arms, abdominals, buttocks, and legs will also be stressed.


You can use a chair or bench to perform these exercises, but you can also work your triceps by simply resting on the ground. Make sure your fingers are pointing towards your feet and your shoulders are pointing down, away from your ears. It is important to keep the buttocks high, increase the range of movement of the arms, and activate the triceps more. You feel your arms on fire, right?


Push-ups are one of the best bodyweight exercises and are perfect for arms training. There are infinite variations, with different degrees of difficulty. For beginners, it is best to start with knee push-ups, with the knees resting on the ground. Placing the hands closer to each other works a lot with the arms, while as the position of the hands widens, the chest strains more. To strengthen your abs, keep your abdomen tensed as you perform.


This is a kind of variation on the classic push-ups theme. The difference is that the upper body is higher than the lower body, but don’t think this makes it a walk! It is important to stay on the toes and keep the core contracted. It is not necessary to move far from the wall with the body. Find your rhythm!


This exercise starts exactly like the tricep dips, but in this case, the glutes do a bit of extra work. The hips move, but your arms also work if you keep them straight and strong, with your shoulders down, away from your ears.


To perform the punches, stand with your legs slightly apart, your knees just slightly bent and your abs tight. Now hit an imaginary punching bag until you can’t take it anymore. It is important to focus on flexing the arm muscles. With this exercise, you train your biceps and triceps, but you boost your heart rate and burn a lot of calories.

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Written by Alex Musk

Hello,  My name is Alex Musk am a content writer and freelancer. I am  a  content writer and I writes  for  people help.

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