Pilates is an amazing exercising pattern which helps in achieving stronger muscles with great flexibility. It is the newest fitness method which can be easily done at home. It makes your body move through a precise range of motion with an appropriate breathing pattern. Pilates is a great way to achieve stronger and toned arms. It focuses on specific muscles which will help you achieve your fitness goals. Having stronger arms will make everyday life easier and more pain-free. Here are some Pilates exercises for arms which will give you effective results.
External rotation with palm up
Grab weights in your both hands. Keep your elbows tight at your sides, with palms facing up. Now rotate your arms to the sides and do not move your elbows. Bring your arms back to the starting position. Repeat this movement 10 to 15 times. This will provide more strength to arms and make them stronger.
Pulling a sword
For this exercise also grab weights in your both hands. Cross your arms in front of you and bend your elbows slightly. Move your arms upwards forming an 'X'. Now bring your arms back to the start position without letting your hands rest on top of each other.
Also read: Pilates for thinner and toned you
Simple arm movement
Lift your arms up toward the ceiling. Now slowly bring your arms back, up to your shoulder's height. Repeat this 8 times. This will allow your shoulder blades to rotate so don't keep them rigid and avoid shoulder shrugging.
Hold weights in your both hands and move your arms upwards. Press the weights together in front of you. Now move the weights up and down in a slow motion by bending your elbows. Keep the weights together throughout the exercise. Repeat this exercise 7 to 9 times.
Hold weights in both hands. Now lift them in front of your face and press them together. Now try to move your elbows closer, then move them apart again. Repeat this motion 7 to 8 times.
For best results, you must practice these exercises daily. After a few weeks, you will see noticeable results. To enhance the results of these exercises you can also make some dietary changes. Here are some tips you can follow for better results.
Increase your protein intake
Protein consumption can help your build strong arms. It will help your muscles grow and improve their flexibility. Good sources of protein include meat, fish, dairy products, eggs and beans.
Try consuming more complex carbs
Carbs provide energy to the body. It is equally important for strength just like protein. You should stick to healthy options which provide complex carbohydrates like wholegrain bread, rice and oats. Avoid simple carbs like sugar and soft drinks. It will provide you strength for the training.
Increase your calorie intake
In order to get stronger arms, you must consume more calories. Your body will require extra fuel and calories to tone your arms. Muscles of your arms require more strength, to receive that strength you must increase your calorie intake with healthier options.
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