I would love to work out but I hate gyms! “Does that sound familiar to you? The good news: There are tons of exercises you can do at home, just using your body weight and/or a few inexpensive accessories.
The 4 exercises which follow will allow you to strengthen the muscles of your arms but also the whole of your upper body. No need for a lot of space or a lot of time: just focus on performing the movements properly for maximum results.
BICEP CURLS WITH 2 ARMS
Don’t have dumbbells at your disposal? No problem! Use water bottles, cans, or anything else that might do the trick. You don’t need a lot of weight to feel the intensity of the movement. Keep your elbows close to your torso and your shoulders low and away from your ears to maximize the activation of your biceps throughout the exercise.
It is recommended that you use different objects to vary the range of motion and burn your muscles. Be sure to keep your glutes and lower back close to the chair for the full benefits of this exercise. Want to increase the intensity? Vary the tempo and try to do some of your dips faster and others more slowly.
The more muscle groups that are activated, the more calories you will burn! Remember to squeeze your core muscles well throughout the movement and keep your shoulders, hips, and feet aligned. Always place your hands or elbows directly under your shoulders and keep your hips perpendicular to the floor, without tipping them from side to side.
The higher the object you are using as a lift, the harder the exercise will be. As with tricep dips, you can use a stair step, bench, chair, or sofa. Keep the core muscles activated throughout the movement and be especially careful not to raise your glutes too much.