Tone your arms while walking: 5 easy arm exercises for a full body workout (Image credit: iStock)
Walking is one of the easiest forms of exercise and has many health benefits. From heart health to improving mental health, walking is a solution for everything. However, by adding some hand exercise You can add extra growth to your daily routine while walking. These exercises are easy to perform and target your arms, shoulders and upper body while moving, increasing calorie burn and muscle tone. But what exercises should you do? What is the correct way to do it? We’ve listed five effective arm exercises you can incorporate into your walks, along with tips on how to do each correctly.
1. arm circle
Arm circles while walking are an excellent way to engage your shoulder and upper arm muscles. This simple exercise helps warm up your upper body and improves shoulder mobility.
how to do it:
– Stand straight and extend your arms out to the sides at shoulder height.
– Start making small circles with your arms, gradually increase the size of the circles.
– Make 15-20 circles in the forward direction, then switch to the opposite direction.
Correct way to do arm circles:
– Engage your core and avoid leaning forward or backward.
– Make sure your shoulders are relaxed to prevent tension from building up.
2. Bicep curls without weights
Bicep curls are effective for toning the front of the arms. Doing these while walking helps you strengthen your biceps without the need for dumbbells.
how to do it:
– Keep your arms at a 90 degree angle and your elbows close to your sides.
– Bend your arms upward toward your shoulders as if you are lifting a weight.
– Bring your arms back down, keeping an angle of 90 degrees and repeat 15-20 times.
The right way to do bicep curls without weights:
– Keep your core engaged, and make sure you don’t swing your arms, which can put pressure on your shoulders.
– Focus on controlled, slow movements to effectively engage the biceps muscles.
3. Overhead Press
The overhead press targets your shoulders and triceps, giving you an excellent upper body work outThis is a simple yet effective way to add intensity to your walking routine.
how to do it:
– Start by bending your elbows and placing your hands at shoulder level, palms facing forward.
– Press your arms upward until they are fully extended, then lower them back down to shoulder level.
– Repeat this action 10-15 times.
Correct way to do overhead press:
– Keep your shoulders relaxed and avoid locking your elbows at the top of the press.
– Exhale as you press upward and inhale as you lower your arms back down.
4. punching
Punching while walking can add a cardio element to your routine, helping to increase your heart rate and activate your core. Punching also works your shoulders, biceps and triceps muscles.
how to do it:
– Stand with your feet hip-width apart and your knees slightly bent.
– Extend one arm forward in a punching motion, turning your palm downwards as your arm extends.
– Alternate punches between both arms, keeping them fast and controlled.
– Repeat for 20-30 punches on each side.
Correct way to punch:
– Avoid extending your elbow too much to avoid strain.
– Engage your core to stabilize your upper body as you punch.
5. Tricep Extension
Tricep extensions are a great way to target the back of your arms. Doing this exercise while walking can help tone your triceps and boost your workout.
how to do it:
– Start with your arms bent 90 degrees, keeping your elbows pointing back.
-Extend your arms straight behind you, squeeze your triceps, then return to the 90-degree position.
– Do 12-15 repetitions for each arm.
Correct way to do tricep extension:
– Keep your movements controlled, focusing on using your triceps to extend your arms.
– Avoid extending your elbows, as this can take the focus away from the triceps.
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