With this effective bodyweight workout you can leave the arms behind you and win new self-confidence in sleeveless clothing. The targeted muscle training not only tightens the skin, but also prevents physical dysbalances. The desire for defined arms increases, especially with age, since the skin elasticity decreases and winting arms arise.
The solution? A workout that builds muscles and visibly forms the arms.
Why strong biceps and triceps make your everyday life easier
Both essential muscles in the upper arm, the biceps and triceps, should be trained equally as an opponent. The triceps that runs on the entire back of the arm is responsible for the arm extension and rotation of the forearm. It is therefore best controlled in training with oppressive movements.
In contrast, the biceps on the front of the upper arm also play an elementary role in many everyday movements. Also known as an arm into the arm into it, you can achieve it primarily with pulling movements.
For example, if we sit far too often and with hanging arms at the desk, this is not exactly beneficial for our posture and mobility. A balanced arm muscles also influence the mobility of the shoulder and serves as prevention in typical sports injuries, such as: B. a tennis arm. In addition, you will quickly notice in everyday life that more arm power is advantageous – for example when wearing heavier objects.
Product tip
4-minute tabata: faster away to defined arms
Everything you need for the tightly lightning workout are four minutes of your time and a fitness mat. You can safely save yourself dumbbells and Co. The workout is suitable for both the living room and the garden or park.
Tabata mode trains: This is a particularly time-effective interval training, which specifies exercises in a given time and keeps the break time in between to get the metabolism on tour. So you still benefit after training by continuing to work for your fitness goals, even if you are already making yourself comfortable on the couch.
The principle is very simple: for 20 seconds you should give one hundred percent and then switch to the next exercise in just ten seconds. You can take a breather afterwards – because after four minutes the whole effort is already over and is rewarded with tight upper arms during regular training.
In total, you carry out two exercises in four minutes in eight time intervals. In this way you can achieve maximum training success within a short time. Provided, of course, you are exerting yourself!
You are certainly familiar with the exercises. So you can concentrate fully on the intensity and do not have to learn any complicated exercises.
Effective bodyweight exercises for tight and defined upper arms
These two fitness exercises without equipment specifically strengthen the biceps and the triceps – for tight, defined arms:
1. Simplified push-ups
- Feel free to start with the light variant on knees, also known as the “women’s lying support”.
- First come into the support: the hands are shoulder -width on the floor.
- Tense the arms and shoulders, lift the upper body off the ground and lower again.
- If you like, try the pushup instead of knees on the wall or on the sofa – that would be the next stage.
- If you want more, try the classic pushups and take off your knees from the floor, but please do not make a hollow cross or a hump.
2. Boxer skippings
During the second exercise, you can not only tickle your biceps, but also let it up some frustration or really work out!
- Take quick, small steps on the spot and bales your hands to fists.
- Boxe alternately in the air and genes with speed!
Reading tips
