Our arms contain three major muscle groups which help us with many movements.
1. The triceps are located at the rear of the upper arm and the main role of this muscle is to straighten the arm.
- The triceps also assist in any pressing movement.
- To strengthen your triceps, hold a weight in either hand (not too heavy) and extend your arms out behind you.
- Your wrist should be pointing down towards the floor; bend your elbows and bring your fists into your armpits. The straighten your arms out behind again. Repeat 8 – 10 times.
2. The biceps are located at the front of the upper arms and their function is to bend the upper arm and to help with any pulling movements.
- To strengthen the biceps, hold a weight in either hand and have your arms down by your sides.
- Bend your elbows and bring your fists up to your shoulders, keeping your elbows in at your sides. Then straighten your arms, wrists facing forward 8 – 10 times.
3. The forearm contains a network of muscles responsible for the movement of the wrist, hand and fingers.
- These muscles help us through a variety of movements such as rotating the wrist and gripping.
- To exercise the wrist, hold onto a weight and rest the forearm on a bench or table with the hand extended over the edge and wrist facing up.
- Drop the hand down, then lift it up towards yourself, keeping the forearm on the bench at all times.
Any of these exercises can be practiced with one arm at a time or with both arms at the same time. Heavy weights are not necessary unless you particularly want to increase your strength.
To increase your strength, it is necessary to make it more difficult for yourself when you train and you do this by adding more weight. Add weight gradually because if you try to work with weights which are initially too heavy for you then an injury may occur.
And you don’t need to have the proper equipment; you can try these exercises using a can of soup from the pantry.