Try these exercises to sculpt your arms
What's the story
South Africa provides an array of exercises that can help you get well-defined arms. Inspired by traditional practices and modern fitness techniques common in the region, these exercises focus on building strength, enhancing muscle tone, and improving overall arm definition. Regardless of whether you are a beginner or an experienced fitness enthusiast, incorporating these exercises into your routine can benefit your arms.
Dynamic movement
Kettlebell swings
Kettlebell swings are a South African workout favorite because they are extremely effective in building arm strength and endurance. The exercise consists of swinging a kettlebell between the legs to shoulder height with both the hands. It works the shoulders, biceps, and triceps while also working on the core. Doing kettlebell swings regularly can improve muscle tone and enhance cardiovascular fitness.
Upper body challenge
Rope climbing
Rope climbing is an age-old exercise that still works its magic in South Africa for developing upper body strength. This is done by pulling oneself up with arms alone, working biceps, forearms, and shoulder muscles. Rope climbing not only strengthens the grip but also improves coordination and balance.
Versatile exercise
Push-ups with variations
Push-ups are a staple exercise across the globe, including South Africa, thanks to their versatility in targeting different arm muscles. Variations like diamond push-ups or wide-arm push-ups target different areas of the arms, like triceps or shoulders, respectively. From triceps to shoulders, incorporating various push-up styles into your routine can give you balanced muscle development.
Portable strength training
Resistance band workouts
Resistance bands provide a great option for working out arms without the need for weights. In South Africa's outdoorsy lifestyle, resistance band workouts are a favorite for their portability and versatility. Bicep curls or tricep extensions with bands ensure constant tension during a movement, which helps with muscle growth and definition.
High-intensity cardio
Boxing drills
Boxing drills have become a rage all over South Africa. It combines high-intensity cardio with upper body conditioning, effectively working out your arms while improving agility, speed, coordination, reflexes, etcetera. When practiced regularly, boxing drills increases your stamina while toning your arms through repetitive punching motions.