To work your arms, draw them and tone them, there are weights and dumbbells.
But another path can also be taken, that of
home made
sport , without any accessories, fast and just as effective.
The key to getting a return on investment?
Good movements and regularity.
More precisely, “5 exercises, to be repeated 15 times each and practiced 3 times a week”, according to Julie Pujols-Benoit (1), sports coach.
The latter offers us a routine of exercises, to achieve the perineum engaged, the navel tight and the back straight.
Read alsoSeven exercises to tone your arms before the summer holidays
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The pumps
In push-up position on the knees, elbows turned outwards.
Keeping your back straight, bend your arms and lower to the ground while inhaling, then slowly come back up while exhaling.
In addition to strengthening the arms, “the push-ups have the advantage of being a warm-up before moving on,” comments Julie Pujols-Benoit.
the bird
Stand up, feet hip-width apart and knees slightly bent, bust forward, keeping your back straight, arms hanging down.
Then imagine that you have wings instead of arms: raise your arms on each side as if you were flying.
Inhale when you raise them, exhale when you lower them.
"This exercise allows you to work your back at the same time," says the coach.
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The dips
With your back to a sofa or stairs, place your hands on the edge, keeping your wrists aligned with your shoulders, and sit in a vacuum.
The legs are bent at a right angle.
Perform ascents and descents with the strength of the arms.
Inhale by bending your elbows without moving your pelvis, then exhale by extending your arms.
This exercise “works the triceps which are fine muscles.
You may be in pain, but they tone up quickly.
If you do not succeed in descending very low, nothing serious is the sports coach: "even if the flexion of the arms is minimal, the muscles are working".
Good to know
By leaving “little break time between exercises, the heart is solicited and endurance work is triggered.
This allows you to eliminate toxins, let off steam and eliminate a few calories,” encourages the sports coach.
And if you want to work your arms even more, the professional recommends “leaving a 2 to 3 minute break at the end of the sequence of 5 exercises, before starting again”.
The military press
In a standing position, the feet parallel, aligned at the width of the pelvis and the knees slightly bent.
Elbows bent at right angles and fists clenched slightly above the ears, extend your arms towards the sky and then lower them back to the initial position.
The movement mimics that performed in the gym, when the athlete, seated, lifts a bar weighted by weights at each end.
"This exercise will allow you to strengthen your shoulders", specifies Julie Pujols-Benoit.
To accentuate the work, you can bring two bottles of water, one in each hand.
Hand on heart
Stand up straight without being tense.
Glue the palms of the hands together at chest level, in a prayer position, without exerting pressure.
Squeeze the palms while exhaling, contract the perineum and draw in the navel.
Hold the position for 5 to 10 seconds then release before repeating the exercise 15 times.
In addition to strengthening the arms, this exercise "works the décolleté, the pectorals and allows you to strengthen the perineum", concludes Julie Pujols-Benoit.
(1) Creator of Booty Pilates and Color Sculpt and author of
In Harmony with Your Body,
Leduc, 224 pages, €19.90.