| With work, family obligations and an odd | | | | should be pointed upwards. Just curl the fist |
| night-out everyday, it's probably hard for | | | | up and down several times in a controlled |
| you to find time to get to the gym on regular | | | | move of the small wrist joint. Make sure to |
| basis. That's why it's always a great idea to | | | | keep the wrist in line with the forearm.Must |
| have a back-up workout option that you can do | | | | Read: Arms Muscle Building Workouts at |
| with minimal equipment. In the following | | | | Triceps Dips: Sit on the chair with your arms |
| workout, the only piece of equipment you need | | | | at your sides and your palms resting on the |
| is a chair and half an hour of free time. For | | | | edge of the seat. Next, walk your body out |
| each exercise, perform 2 sets of 12 to 15 | | | | from the chair so you are only holding on by |
| repetitions (reps).Home Workouts!1) The | | | | your palms. Slowly move your body down, using |
| Plank: Place both feet on the seat of the | | | | your triceps to lower yourself and rise up |
| chair and form a 'table' with your body by | | | | again.Benefits: You will feel a good burn in |
| placing your elbows on the floor in front of | | | | the back of your arms (triceps). For an added |
| the chair (you may wish to put down a towel | | | | challenge, you can also put your feet on the |
| if you are on a hard floor). Make sure your | | | | seat of another chair or on an exercise |
| back isn't arched and that your whole body | | | | ball.5) Front Raises: Stand up and hold onto |
| forms a straight line. Keep your core muscles | | | | the two front legs of the chair with a sturdy |
| tight and hold this position for up to one | | | | grasp. Slowly raise the chair straight out in |
| minute.Benefits: This total body exercise | | | | front of you, from below the waist to your |
| will work your core muscles as well as your | | | | shoulder level and back down again. When you |
| upper body.2) Pushups: Get into same position | | | | hold the chair right up, hold the position |
| as for the plank, but instead as of balancing | | | | for 15 seconds.Benefits: This exercise will |
| on your elbows, place your hands on the floor | | | | help you target your frontal deltoids as well |
| shoulder-width apart. Then, begin to perform | | | | as your biceps. It is a form of strength |
| a pushup, keeping your feet on the chair. Be | | | | training.No Excuses: So, when you are pressed |
| sure not to let your back arch while | | | | for time next, don't just give up on your |
| performing this exercise.Benefits: Your chest | | | | workout. With some imagination, you can |
| muscles will be targeted.3) One-Legged | | | | create your own workout at home using common |
| Squats: Stand a few feet in front of the | | | | household objects that will stimulate your |
| chair, facing away from it. Place one leg | | | | body in new ways, thus preventing you from |
| behind you on the seat of the chair and find | | | | reaching a plateau.Even if time isn't a |
| your balance. Slowly lower your hips as far | | | | factor and you could have made it to the gym, |
| as you can go, using the muscles in your | | | | it's never a bad idea to take a few sessions |
| standing leg. Once at the bottom, carefully | | | | away, both to give you a psychological break, |
| rise up again to complete one rep.Benefits: | | | | as well as to give your body some time away |
| This is another great action for targeting | | | | from the customary movements.Ensure you are |
| your gluteus maximus muscle, as well as your | | | | using proper form to avoid injuries. Take a |
| hamstrings and quadriceps. Due to nature of | | | | day off in between each workout so you don't |
| this exercise, you will also work on your | | | | risk overtraining.Random Tip: Take a high |
| balance.Random Tip:Maintain the starting | | | | protein diet during your workout days. Give |
| stance and bring both forearms half way up, | | | | adequate rest to your body also. |
| keeping them parallel to the floor. The fists | | | | |