Gyms might be closed, but that doesn’t mean that we have to sacrifice our physical fitness. Whether you’re a complete gym novice or are just looking for ways to continue with your workouts from home, there are many exercises you can do to increase your muscle mass- even during lockdown.
Arm strength is particularly important-not just from an aesthetics point of view, but also in terms of your physical health as well. As we age, humans are quick to lose muscle mass, so performing regular arm exercises can help make sure that this doesn’t happen.
If you’re looking to increase your arm strength during lockdown, then here are 4 simple exercises you can do from the comfort of your home:
Push ups focus on core strength and stability, as well as targeting chest, triceps, and shoulder muscles. While this may only be a bodyweight exercise, you shouldn’t be fooled into thinking that push ups are easy! Depending on your level of expertise, you could try incline push ups (which are easier) and decline push ups (which are more advanced) to shake things up a little.
These next three exercises will require the use of dumbbells, so if you don’t already own any, you may want to consider purchasing some. Dumbbells are one of the most essential pieces of equipment needed for a home workout, and as they can be used for so many different exercises- you’ll be sure to get your use out of them!
DN Fitness offer adjustable dumbbells which are brilliantly compact yet are the equivalent of an entire free weight workstation. With adjustable dumbbells, there’s no need to keep switching between different dumbbells, as you can easily adjust the weight of your single dumbbell quickly. These dumbbells come in a range of different weights, so you’ll easily find an option that suits you.
The renegade row is the ideal exercise for strengthening not only your arms, but also your back, chest, shoulders, triceps and core. To perform this exercise, begin in a push up position while holding a dumbbell in each hand.
One at a time, bend each elbow and draw your arm up so that it is sitting just underneath your chest. Squeeze and hold for a second before bringing your arm back down and switching to the other side.
Make your shoulders work even harder in this next exercise, which is a great way to really hit those larger deltoid muscles. Begin this exercise by either taking a seat or remaining standing, holding a dumbbell in each hand.
Straighten your arms so that they’re fully extended, holding the dumbbells over your head, before bringing them back down so that your arms are bent at 90 degree angles each side of your head. Continue to do this until you’ve completed your reps.
This exercise is a great way to work on your biceps at the front of your upper arms. Start with your arms hanging down towards the ground, with a dumbbell in each hand. When you’re ready, use your biceps to lift your arms up towards your shoulders, elbows bent.
When the dumbbells reach your shoulders, slowly reverse the movement back down again, and repeat until your reps are complete.
It’s important to stretch and cool down after exercise for a number of reasons. Stretching helps to improve your range of motion and can prevent injuries. It also helps your muscles to recover from the stress of exercise. Cooling down helps your body to adjust slowly from exercise to rest, which can help to prevent dizziness or light-headedness, in cases of muscle stiffness after exercise it is a good idea to apply a topical balm or ointment to the muscle to sooth and aid recovery. In addition, cooling down helps to keep your heart rate and blood pressure under control. For all these reasons, it’s important to take the time to stretch and cool down after a workout.
Thanks for reading xxx
Hi and welcome to The Willow Tree. I’m Michelle, also known as Shel and I am a mama to three beautiful crazy kids – I have two handsome boys and a wild and wonderful girl.
I really wanted a concrete place to share my love for travel, in particular Disney and offer my readers a chance to gain some knowledge around what we love to do as a family of 5.
I share our family adventures which include days out, travel advice and tips, holiday reviews, restaurant visits and of course, our love for Disney, including Disneyland Paris and Walt Disney World.
Life is about creating memories, and here we are sharing them with you