Don’t forget about them. You can strengthen them with effective resistance exercises, without the need for weights or gym machines.
Some exercises that use your own body weight are very helpful in strengthening your shoulder and arm muscles. In addition, they can be easily included in yoga, running or fitness routines. Here are six very simple ones.
Many women start exercising looking above all to lose weight and burn calories. Almost all of us want more toned legs, firmer buttocks and a flatter abdomen. But what about everything we have from navel up?
They say that a woman’s hands and neck betray her age, but that also goes for the arms. With the passage of time its inner face usually becomes flaccid and in summer it can limit when choosing a dress or a tank top.
Many women have some rejection to do exercises to tone arms and shape shoulders for fear of masculinizing our figure or getting too “crazy”. However, you can rest assured, because for women it is not so easy to muscle!
The main male sex hormone is key to the creation of muscle and we are rather short of it. If we want to achieve this, we need an exercise program focused strictly on bodybuilding, in addition to a specific diet and many hours of gym.
EXERCISE ENDURANCE
If you have not worked your arms before, it is best to resort to resistance exercises that use the weight of your own body to exercise the muscles. In this way, you forget about weights and machines and you can alternate them, for example, with the postures of your yoga session or while running or training in nature. In addition, they are very simple exercises that leave a more bearable and soft stiffness than weights or strength routines.
Training shoulders and arms also strengthens the back. When the “upper body” is strong, your body posture improves and back pain and injuries are prevented. One of the tricks to activate the metabolism and lose weight is to increase muscle mass, as it increases caloric consumption. We have many muscles in our arms, shoulders and back that can help speed up metabolism if we train them.
The body needs balance in all its musculature. If we have strong body parts and weak ones, a decompensation is generated that, over time, can cause injuries. Yes, to firm legs, abdomen and buttocks, but also to strong shoulders, arms and back.
STRONGER ARMS AND SHOULDERS
3. OPENING OF CHEST AND TRICEPS
When working the strength in an area of the body, such as the arms and shoulders in this session, you have to alternate stretching so that the muscles do not become rigid or the joints lose mobility. You can perform this exercise sitting or standing, but with your back upright.
- Inhale by stretching your arms above your head. Flex your right elbow and with your left hand pull it, exhaling, to bring it down. Then keep your right hand in contact with your back.
- Prevent your head from falling forward under the arm and open your chest wide. Release tension with conscious breathing.
- Hold about five breaths and then repeat with the other arm.
BALANCE, STRENGTH AND FLEXIBILITY
This posture requires great concentration. If your arm trembles, try to bend the knee of the leg that is above and supports the sole of the foot in front.
- Start in the plank position, with your hands under your shoulders and your legs active and straight.
- Transfer the weight of your body to your left hand and, when inhaling, turn your body to the right while raising your arm on the same side above your head. Place one foot on the other.
- Do not drop your hips, keep the abdominal muscles firm.
- Turn your head to look toward the fingers of your raised hand and hold the position for five breaths.
- Exhale back to the iron and repeat on the other side
TONED LEGS AND BUTTOCKS
With this exercise you will stretch your shoulders and strengthen your legs and buttocks. When you start practicing it you will feel the upper area of your back and shoulders stiff, but you will soon gain flexibility.
- With your legs spread and your toes out, interlace your fingers and bring your palms out.
- Inhale while stretching your arms above your head and activating your legs.
- Exhale by bringing your arms in front of your chest and flexing your right leg.
- Lower your hips as much as you can. Continue the exercise to both sides.
- Repeat eight to ten times and rest.
ARMS LIKE A WARRIOR
You can perform this pose with your front leg on a rock or any other support, or with your foot on the ground.
- Feet together. Take a big step back with your right leg and stay with your heels aligned.
- Place your left foot on a stand or leave it on the floor with your toes facing forward and bend your knee 90°. Lower your hips until your left thigh is parallel to the floor.
- Inhale with your arms stretched and active to the sides in the same line. Relax your neck. Feel your abdomen collected.
- Hold the pose for up to ten breaths. Undo it, rest a little and repeat with the other leg.
STABLE AS A TABLE
This variation on the forearms of the “plank” posture allows to gain strength throughout the body, especially in the abdominals and shoulders.
- Kneel on the floor and place your forearms parallel to your elbows below your shoulders.
- Extend your chest forward and look at the floor by tucking your chin a little. Activate the abdominal muscles by noticing your trunk as a block, strong and stable.
- Raise your knees and straighten your legs. Keep your heels elevated by the action of your toes and align your hips so that your body is on the same plane.
- Make five breaths and to rest bring your knees to the floor and the weight to your heels.
THREE GOALS IN ONE
This exercise is ideal if, in addition to strengthening arms and shoulders, you want to work on the opening of the hip and the stretching of the inner legs. You will work in depth these two areas and you will feel relief if you suffer from sciatica pain.
- Sit on the floor with your legs bent and your feet open the width of your hips.
- Place the heel of your right foot on your left knee and bring your hands to the floor behind your back.
- Inhale and raise your buttocks off the ground with arm strength. Exhale by lowering your hips with control.
- Do at least three rounds of between ten and fifteen repetitions resting between each of them. Change legs.