3 Simple Daily Exercises To Tone Your Arms In 3 Months



Posted: Tuesday, September 25, 2007

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If you are one of those individuals who are too busy to go to the gym or you just don't like the gym but would want to have toner arms and a stronger body, these daily exercises are for you.

Keep in mind that time can't be an excuse since all of these exercises will only take you around 15-20 minutes to complete. The secret here is to keep doing it consistently and gradually increasing repetition in order to tone your arms faster.

1. Push-ups

I think almost everyone knows the concept of push-ups and in one way or another have tried it, however the important part of push-ups is not the quantity but its quality. Most often than not, people brag they can do 50-100 push ups but they do it in record-breaking speed without proper form.

Push-ups are good for the entire upper body, not just the chest. Most of the weight is usually geared towards the biceps and chest in this exercise.
Most people just let momentum push them down and they just push themselves up. Little do they know that the secret of this exercise lies in the form and weight resistance when you move up and down.

Basic Push-up Form and Workout

  1. Make sure that you are firmly placed on the ground with a straight body and all your weight is in your arms and upper body.
  2. Go down in a moderate manner and make sure to push yourself up in a smooth manner, do not jerk your body up.
  1. Maintain this form and do it consistently and as many times as you can.

  2. Count and see how many times you finished it and round it off to 10.

    This is your base level for push ups. You should increase by increments of 5 every 5-7 days of workout.
2. Dips

This is a very simple exercise that most people are not accustomed to. All you need is a chair and a mirror when starting out to make sure that you are doing this exercise correctly.

Basically, what you do is support your body with your arms, this hits the tricep and a bit of shoulder muscles.

Basic Dips Form and Workout
  1. Hold the left and right edges and move yourself in front of the chair, now move forward and sit in front of your chair.
  1. Now your position should be a bit awkward since your hands are at your back holding the chair's edges and you are in front. Now lift your butt up and place it in the front edge of the chair. This is your starting position.
  1. With your starting position, you should feel a bit awkward and feel the weight in your triceps, go down by allowing your buttocks to fall around 2-3 feet and pushing yourself up in this position. You should be straight and feel the burn in your triceps.
  1. Repeat and see how many you can do and round it off to ten. This will be your base level for dips. Increase by 5-10 repetitions in 5-7 days of training.
In order to make sure you are doing it correctly, exercise in front of a mirror and see your   form.

3. Chin-ups

This is probably the hardest (but most effective) of the three exercises and it requires a combination of body weight and strength, keep in mind that if you are overweight or inactive for awhile this will be the hardest exercise for you. This will tone your biceps pretty good. It also helps your back a bit but its priority would be biceps.

Basic Chin-ups Form and Workout
  1. Find a good solid steel bar with the proper space and lift yourself up. Just literally pull yourself up.
  1. Cross your legs and fold them a bit to avoid swaying. Make sure that when you do this exercise you are not swinging around like a monkey, the secret to this exercise is form and speed.
3. Try to accomplish as much as you can and round it off to ten, this is your base level for chin-ups. Round off these numbers to 5, since this is way harder than the last two exercises.

Do not try to be fast and accomplish a lot without proper form it would not give you the results you need and may injure you since this exercise requires a lot of strength in order to lift something heavy… your body weight.

After practicing these exercises, you should make sure that you have proper form and speed in order to maximize your workout. As soon as you master the forms of these exercises, all you need to do is make a consistent workout routine, I would say in around 15 minutes you can accomplish 20 push-ups, 10 dips and 5 chin-ups, do this once a day and would tone your arms in no time.

The next thing you have to do is just to gradually increase the repetition of these exercises.
Remember, quantity is not important, but quality (proper form, speed and repetition) in order to maximize your workout.

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Top-level comments on this article: (1 total)
» left by Anonymous
 2 years 83 days ago.
This was extremly helpful!!! Try it
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