There are many great ways to increase your arm strength, but the best exercises keep you motivated by producing fast results. Strong, defined and sexy arms are at the top of most people's wish lists and now is the time to achieve them. Start your new year off right by toning up your arms with these three great arm-strengthening exercises.
Push-ups are taken to the next level when you incorporate a balance ball into the exercise. A balance ball is an unstable platform, so in order to accomplish these push-ups, you must engage the core muscles of your body as well as your shoulders and arm muscles. To begin this exercise, place your body in the plank position with the balance ball resting underneath the shins. Be sure that your arms are extended directly below your shoulders to form a 90 degree angle . Also, your stomach muscles should be engaged so that your back and hips form a straight line with the rest of your body. Finally, focus your eyes on the floor beneath you, not in front of you, to ensure your neck does not experience any added straining.
Once you are in the proper position, maintain the straight line in your back and hips while you bend your elbows to complete a push-up; the more you bend your elbows, the more intense the push-up will be. This exercise requires a lot of concentration but the results are well worth all the effort.
One of the best exercises to tone the muscles of your underarm is dips. Your triceps are located on the back of your arms, and often leave your skin looking loose and flabby if they are weak. By integrating chair dips into your exercise program, you can strengthen these triceps muscles and tone up your shoulders in the process.
To begin this exercise, find a sturdy chair and sit on the edge with your knees and feet together. Place your hands flat on the chair with your fingers facing forward on either side of your thighs. Next, lower your hips to the floor and bend your elbows to the 90 degree position. Then, straighten your arms to return your body to the starting position. While you are doing this exercise, remember to focus on your triceps by squeezing your elbows together while you bending and straightening them.
Throwing some friendly punches is a fun and different way to strengthen your arms. These exercises can be done with a three-pound weight or with no weights at all. Although there are many different ways to throw a boxing punch, one of the most common punches is a cross jab. For cross jabs, start with your feet hip-width apart and your knees slightly bent. Next, shift your weight onto your right foot while punching your left fist out in front of your right shoulder. Then shift your weight back to the left foot while punching the right fist out in front of the left shoulder. Make your punches controlled yet powerful, and focus on keeping your shoulders down and your abdominal muscles contracted.