Home sport: 3 exercises to refine and sculpt your arms

It is not always easy to be physically active at home. Our sports coach Julie Ferrez reveals three quick and easy exercises to perform to work your biceps, triceps and pectorals.
Because of the health crisis, we spend a lot of time at home. It is therefore not easy to motivate yourself to do daily tasks such as housekeeping, administration or even sport. In addition to being excellent for the body, the practice of a regular physical activity allows to breathe and release the tensions due to personal or professional life.
Despite the announcement of deconfinement, sports halls will remain closed to the general public until January 20, 2021. It is therefore necessary to find alternatives to carry out daily training from home. Depending on the area you want to work out there are different exercises that can be done at home.

3 exercises to refine and sculpt your arms

To help you, Julie Ferrez, sports coach, reveals several exercises to sculpt and refine your arms. The professional offers three workouts that will work your biceps, pecs and triceps. Another advantage? They are quick to make and they are suitable for all athletes from beginners to the most seasoned.

Exercise 1: push-ups

To start, Julie Ferrez offers you a classic exercise: push-ups. Thanks to these movements, you will stimulate your pectorals. Depending on your level, you can perform this exercise in different ways. Beginners can in particular position themselves on their knees and put their hands on the ground. The fingers should be tucked slightly inside the hands to protect the elbow joints. It is then advisable to take off the feet and to avoid crossing them so as not to shift the pelvis, to inhale on the descent then to exhale on the ascent.

The more experienced can intensify the difficulty by straightening a leg or spreading the feet. Julie Ferrez recommends starting with 4 push-ups, then gradually increasing the intensity to up to 20 push-ups.

Exercise 2: dips

With this exercise, you will strengthen your triceps and shoulder blade fixators. Sit down with your fingers on the mat and towards your glutes. Then bend your knees before spreading your feet shoulder-width apart. Bend your arms before straightening them and lifting your butt slightly off the ground. Raise during the inhale and squeeze your shoulder blades during the exhale. Repeat this movement 10 to 20 times.

Exercise 3: stimulate the contraction of the triceps and back muscles

Julie Ferrez advises to end your training gently. Return to your knees, hands on the floor, back straight and stomach tucked in. Also contract your navel and your perineum. Press very hard on your left hand, then raise your right arm and thumb to the ceiling. "The goal of this exercise is to crush the hand that has remained on the ground, to seek the contraction of the triceps and to work the muscles of the back", details the sports coach. You can perform 10 to 20 repetitions.

You can perform these sequences 2 to 3 times a week. The important thing is to go at your own pace and train regularly.