Are you looking for a quick and effective arm workout that can be done without any equipment? It’s often said that working out your arms can be a challenging task, but in reality, with the right exercises, you can definitely build up your biceps, triceps, and shoulder muscles without the need for any dumbbells or machines. In this article, we’ll explore a straightforward 20-minute arm workout that you can do independently to achieve great results.
Understanding the Arm Muscles
It is first important to understand the muscles we will be working out. The arm includes several major muscle groups: brachialis, biceps, triceps, and shoulders. The brachialis is a muscle that starts on the upper arm, and it connects to the forearm. The biceps muscle starts at the top part of the upper arm and extends to the elbow joint. The triceps also starts in the upper arm and extends to the elbow joint and shoulder capsule. Lastly, the shoulder consists of several small and large muscles that all work together to create shoulder movements.
The Basic Arm Workout
This 20-minute arm workout routine, which requires no equipment, includes five exercises for the upper body muscles. Each exercise should be performed for 60 seconds before moving on to the next one, with a 30-second break period in between each exercise.
Exercise 1: Complete Push-Ups
Start in a push-up position with your hands on the ground and feet hip-width apart. Keep your back, shoulders, and head in a straight line while bending your elbows and lowering your chest towards the ground. Then straighten your arms to lift yourself back up. Perform this exercise for 60 seconds.
Exercise 2: Tricep Dips
Stand with your back to a bench or box, and place your hands about shoulder-width apart on the edge of the bench. Lower your body towards the seat, bending your elbows until your upper arms are roughly parallel to the ground. Push yourself back up using your triceps. Repeat for 60 seconds.
Exercise 3: Plank Taps
Start in a plank position with your arms straight and hands on the ground. Keeping your core tight and hips level, tap one foot out to the side, and then tap it underneath the opposite leg. Repeat for 60 seconds.
Exercise 4: Shoulder Raises
Stand with your feet shoulder-width apart and arms by your sides. Hold a bottle of water or another household item in each hand and raise your arms straight out to the side. Hold at the top for a second, lower back down, and repeat for 60 seconds.
Exercise 5: Single Arm Lateral Raises
Stand with your feet shoulder-width apart and hold a household item in one hand. Raise that arm out to the side until your elbow is level with your shoulder. Hold at the top for a second then lower back down. Perform for 30 seconds for each arm.
Rest and Recovery
After completing the five exercises, take note of your muscle soreness and fatigue levels. If you’re feeling especially sore or fatigued, it’s important to give your muscles time to recover before doing the same workout two days in a row. Use this time off to stretch, practice gentle exercises like swimming or walking, and ensure that you’re hydrated and eating properly to support recovery. This will also help prevent injury from overuse.
Conclusion
Now that you have an understanding of the muscles in the arm and a simple 20-minute arm workout routine, it’s time to put it to use. This workout requires no equipment and can be performed at a variety of skill levels and fitness levels. Remember to listen to your body and take breaks when needed. With a consistent, balanced approach, you can achieve great upper body strength and tone over time.
