Lean and sleek arms are only five exercises away

By Ea Francisco

People usually focus on core and lower body exercises and tend to forget their arms and shoulders. While you burn calories even without focusing on specific parts, upper body exercises build strength. Having toned and strong arms can help you in most of your daily activities, so here’s what you can do to get those lean muscles.

Scissor jacks

This exercise not only helps tone your arms but also burns overall body fat. The position starts your feet at shoulder-width and arms stretched out your sides with palms facing down. Then, you jump while crossing your arms and legs. Alternate between right over left and left over right to complete one rep. Make sure to keep your arms leveled and straight during the whole exercise.

Shoulder press

Start by holding dumbbells in each hand, your feet shoulder-width apart. Bend your arms so that your shoulders are straight and your arms are forming a right angle. Next, press the dumbbells overhead. Hold for three seconds and lower them again for one rep. Make sure your arms are locked and straight, not slightly leaning forward or back. When pressing, raise your arms slowly to really work your arms.

Overhead triceps extension

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Triceps 😊

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While either sitting down or standing up, hold a dumbbell in one hand while bending it backwards. Your arms should be aligned to your head with your elbow pointing upwards; you can place your other hand to support it if needed. Then, straighten your arms upwards while keeping your arm as close to your ears as possible, put it back down, and repeat. Make sure that your elbows don’t flare out or go beyond alignment. You have to raise your arms slowly or else the exercise won’t have the same effect. If  you need to make it easier, you can do the exercise with two hands holding the dumbbell.

Arm circles

This may seem like an easy exercise, but it’s a lot harder than it looks. All you have to do is stand straight, feet apart, and have your arms stretched out your sides. Next, you move them in small circles clockwise and counterclockwise. Do this for about a minute or two without lowering your arms to do one set. You can even challenge yourself more by carrying weights or dumbbells while rotating your arms.

Tricep dips

For this exercise, you’ll need a sturdy desk or chair. To get into position, first sit down and hold onto the edge of the seat with your legs stretched out. Move your body off the chair until your feet are flat on the ground with your hands still gripping the chair. Your arms should straighten out as you hold onto the chair. That is the first position. The exercise starts when you lower your butt until your arms bend at an angle behind you. Raise yourself again until your arms are straight again to finish one rep. This exercise works your triceps by making it carry the weight of your body.

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