Weightless Arm Workout Exercise Guide

 What is Weightless Arm Workout ?

       Weightless arm workouts are exercises that can be done without the use of weights or other equipment. These workouts typically use the body's own resistance to build strength in the arms. Some examples of weightless arm workouts include push-ups, dips, and plank variations. These exercises can be modified to increase or decrease the level of difficulty, making them suitable for people of all fitness levels. It's important to consult with a healthcare professional or fitness trainer before starting any new exercise program.

15 Minute Weightless Arm Workout 

     Here is a 15-minute weightless arm workout that you can do at home:

1. Push-ups
2. Tricep dips
3. Plank
4. Arm circles
5. High plank shoulder taps
6. Tricep push-ups

Note:-

Remember to warm up before starting this workout and to stretch afterwards. It's also important to listen to your body and only do exercises that are comfortable and within your current fitness level. If you experience any discomfort or pain while exercising, stop immediately and consult a healthcare professional.

Read more:-

https://wstoryzone.blogspot.com/2022/12/exercise-benefits-for-health.html

1. Push-ups

Push-ups are a bodyweight exercise that can be performed almost anywhere. They work the muscles of the chest, shoulders, triceps, and core. 

Here's how to do a push-up:

1. Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together. Your body should form a straight line from your head to your heels.
2. Bend your elbows and lower your body towards the ground until your chest touches the ground. Keep your elbows close to your sides as you lower down.
3. Push yourself back up to the starting position, straightening your arms.

Repeat for the desired number of reps.

It's important to maintain a straight body position and to engage your core while doing push-ups. If you can't do a full push-up yet, you can modify the exercise by doing them on your knees or against a wall. As you get stronger, you can try more challenging variations such as Plyometric push-ups or Archer push-ups.

2. Tricep dips

Tricep dips are a great bodyweight exercise that targets the triceps muscles at the back of your upper arm. 

Here's how to do tricep dips:

1. Find a stable bench, chair, or other elevated surface that you can grip with your hands. Place your hands on the edge of the surface, with your fingers facing towards your body.
2. Walk your feet out in front of you, so that your butt is hovering just above the ground. Your arms should be fully extended and supporting your weight.
3. Bend your elbows and lower your body towards the ground, until your upper arms are parallel to the ground.
4. Push yourself back up to the starting position, straightening your arms.
5. Repeat for the desired number of reps.

Make sure to keep your body straight and to engage your core while doing tricep dips. If you find it too difficult to do dips on a bench or chair, you can modify the exercise by using a step or a low table, or by doing dips between two sturdy objects such as parallel bars or the edges of a playground structure. As you get stronger, you can try more challenging variations such as one-armed dips or Plyometric dips.

3. Plank

The plank is a bodyweight exercise that works the muscles of the core, including the abs, obliques, and lower back. It also helps to improve posture and stability. 

Here's how to do a plank:

1. Start in a prone position on the ground, with your hands under your shoulders and your feet together.
2. Lift your body off the ground, so that you're balancing on your hands and toes. Your body should form a straight line from your head to your heels.
3. Engage your core and maintain a straight body position as you hold the plank for the desired length of time.
4. To make the exercise more challenging, you can try lifting one arm or one leg off the ground, or you can try doing a Plank with an exercise ball or BOSU ball.

It's important to keep your core engaged and your body in a straight line while doing a plank. If you find it too difficult to hold the plank position, you can modify the exercise by doing a plank on your forearms or by holding the position for shorter periods of time. As you get stronger, you can try more challenging variations such as a Side plank or a Plank with a row.

4. Arm circles

Arm circles are a simple exercise that can help to improve shoulder mobility and strengthen the muscles of the upper back and shoulders. 

Here's how to do arm circles:

1. Stand with your feet shoulder-width apart, and extend your arms straight out to the sides.
2. Make small circles with your arms, going in one direction for a set number of reps, and then reversing the direction for the same number of reps.
3. To make the exercise more challenging, you can try making larger circles, or you can try holding weights or resistance bands while doing the exercise.

It's important to keep your arms straight and to engage your shoulder muscles while doing arm circles. If you find the exercise too difficult, you can start with smaller circles or you can try doing the exercise with one arm at a time. As you get stronger, you can try more challenging variations such as reverse arm circles or cross-body arm circles.

5. High plank shoulder taps

High plank shoulder taps, also known as Plank to Pike, are a variation of the plank exercise that adds an element of balance and coordination. They work the muscles of the core, as well as the shoulders and upper back.

Here's how to do high plank shoulder taps:

1. Start in a high plank position with your hands under your shoulders and your feet together. Your body should form a straight line from your head to your heels.
2. Lift one hand off the ground and tap the opposite shoulder.
3. Return your hand to the starting position, and repeat the movement with the other hand.
4. Continue alternating sides for the desired number of reps.

It's important to maintain a straight body position and to engage your core while doing high plank shoulder taps. If you find the exercise too difficult, you can modify it by doing the taps on your knees or by using a lower surface such as a bench or step. As you get stronger, you can try more challenging variations such as Plank shoulder taps with a ball or Plank shoulder taps with a jump.

6. Tricep push-ups

Tricep push-ups, also known as Close-Grip push-ups, are a variation of the push-up exercise that targets the triceps muscles at the back of the upper arm. They are a great bodyweight exercise that can be performed almost anywhere. 

Here's how to do tricep push-ups:

1. Start in a plank position with your hands placed close together and your feet together. Your hands should be under your chest, with your fingers facing forward.
2. Bend your elbows and lower your body towards the ground until your chest touches the ground. Keep your elbows close to your body as you lower down.
3. Push yourself back up to the starting position, straightening your arms.
4. Repeat for the desired number of reps.

It's important to maintain a straight body position and to engage your core while doing tricep push-ups. If you can't do a full tricep push-up yet, you can modify the exercise by doing them on your knees or against a wall. As you get stronger, you can try more challenging variations such as Plyometric tricep push-ups or One-armed tricep push-ups.