Strong upper body muscles (and back muscles in particular) are not only vital to a good looking body, but are also your best defense against pain, injury and poor posture in later life. Nevertheless, you can do exercises at home without going to the gym and without fitness equipment. Try these 4 basic exercises to build strong arms and overall stability.
Do two to three sets of a certain exercise three times a week, adjusting the number of repetitions of the exercise in each set to your maximum abilities. All you need is a pair of weights, maybe of different levels of difficulty. If you don't have weights at home, you can replace them with water bottles.
1. Opening hands #1
In this exercise, you have your knees slightly bent and lean forward slightly. When you hold the weights in your hand, turn your palms outwards. Open both arms at the same time so that it looks like your body is in a T. When you open your arms, do it a little faster (but not too fast), but lower them more slowly.
2. Opening hands #2
The exercise is almost identical to the first one, but here you have your palms facing down. Again, pay attention to the forward bend and straight back. This exercise is a little easier than the first one, so try your best and do more reps.
3. Plank with arm raised
You can do this exercise on your toes or on your knees. When you get into a plank, your hands should be vertically aligned with your shoulders, and there should be no curve in your back. Squeeze the whole body, especially the abdominal and gluteal muscles. Once you are focused and in position, raise one arm horizontally away from you and hold it for a few moments. Make sure your hips don't move.
4. Push-ups
A classic exercise that does so much good. From the plank position, you can immediately perform a push-up, be it a man's or a woman's, where your knees are on the floor. When descending, make sure that your palms are next to your chest.
