Enjoy Great Arm Exercises Without Weights

Your biceps, triceps, muscles in the wrist, and muscles in the hands are the muscle groups that are strengthened with arm exercises. Most people, when they think of arm exercises, imagine curling dumbbells, but arm exercises without weights can be performed effectively. Naturally, weights help, but weights are not always available. Regardless, performing arm muscle exercises without weights are quite effective for strengthening arm muscles. The two most common and most effective of these weightless exercises are pull ups and pushups. Arm exercises without weights are beneficial for both men and women. Women especially like these exercises for reducing flab on the arms.

There are many reasons why it's not always possible to attend a gym: money and time being the major ones. For developing the arms, gym attendance isn't a necessity. Good exercising without weights at home can do as much good shaping and strengthening arm muscles. You already have all of the equipment that you need for performing arm exercises without weight - your body.

Pull Ups and Push Ups

Pushups: This traditional exercise is quite simple to perform, and can be varied in many ways to increase the resistance and effort required. You can remain for a longer time at the bottom position of the pushup. You can elevate your feet onto a box or step to increase resistance and level of difficulty. These pushups target the chest and shoulder muscles as well, along with the biceps and triceps.

Pull Ups: A simple practice of lifting up the body using only the arms. Although usually done with the help of a sturdy horizontal bar, innovative exercisers also perform them on doors, tree limbs, fences and other convenient horizontal structures that can support the load and provide a good grip. A special type of pull up, called a supine pull up, is performed while lying under a low bar and pulling yourself up with an overhand grip. Supine pull ups for the biceps are performed while sitting under a low bar.

Exercises for Strengthening Hands and Wrists

Chinese Hand Balls: These excellent exercises without weights are performed with the balls in the hand with the hand held parallel to the ground. It's customary to begin with two balls, and increase the number up to six once you've become proficient at the exercise. The exercise itself is performed by using the fingers to rotate the balls around in the palm such that they are in constant touch with one another without banging together. This exercise stretches and tones the muscles in the hands and arms. It's a great exercise for those in the initial stages of arthritis.

Massage Rings: These rings are gently and repeatedly squeezed in a rhythmic pattern. The rings themselves are usually made from rubber, and have little nodules on the surface. One usually begins this exercise with about twenty squeezes, and repeats the exercise about two to three times each day.

These arm exercises without weights are what are considered to be natural exercises. They simulate activity and motions normally encountered during out daily routines. Muscle that are exercised in this manner will take a bit longer to develop than they would using weights. The results, however, are longer lasting. Be patient. Practicing your arm exercises without weights will provide you with a lifelong benefit.