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5 simple exercises to define your arms

5 simple exercises to define your arms


If you want less flabby, more defined arms, learn exercises you can do at home or at the gym.


Arm definition is a goal pursued by many people who want to improve their physical appearance and muscle strength.

In addition to increasing self-esteem, having well-defined arms can make it easier to perform various daily activities, from carrying shopping to exercising.

However, exercise routines are often left aside due to lack of time or the belief that sophisticated equipment and an expensive gym membership are necessary.

The good news is that you can get stronger, more toned arms with simple exercises It can be performed at homewithout the need for expensive equipment.

See below 5 exercises recommended by personal trainer Jodi Moraes, V.I I am a sports portal.

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5 exercises to define your arms

These exercises can be performed at home or in the gym.

1. Plank

The plank is a highly efficient exercise that works a variety of muscles, including your arms, shoulders, abdomen, and buttocks.

To perform the plank exercise, lie on your stomach and raise your body, supporting your forearms and the tips of your feet.

The body should form a straight line from the shoulders to the ankles. Contract your abdominal muscles to maintain stability and avoid letting your hips drop or rise.

2. Full push-ups

The full push-up is one of the most popular and effective exercises to strengthen and define your arms.

This exercise mainly works the chest muscles, triceps and shoulders.

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To perform a full push-up, start in a high plank position, with your hands slightly wider than your shoulders and your feet together.

Slowly lower your body, bending your elbows until your chest almost touches the floor. Then push your body back to the starting position, extending your arms fully.

3. Dynamic plank

The dynamic plank is a more challenging variation of the traditional plank that adds an element of movement to increase the intensity of the exercise.

Start in a high plank position, with your hands and feet flat on the floor. From this position, lower one forearm to the floor, followed by the other, assuming a low plank position.

Then return to the starting position, pushing off the floor with one hand at a time.

4. Closed push-ups

The closed press, also known as the triceps press, is an excellent variation for specifically targeting the triceps.

To perform this exercise, start in a high plank position, but with your hands close together and aligned directly under your shoulders.

Lower your body, keeping your elbows close to your body, then push back up to the starting position.

5. Line up the plank

The paddle board combines board stabilization and paddle motion, providing a complete workout for your arms and back.

Stay in plank position with your arms straight and place your hands on your shoulders, alternating between the arms.

It is worth noting that to have more defined and less flabby arms, it is necessary to exercise regularly, in addition to maintaining a balanced diet.

Professional guidance makes a huge difference during the process.

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