You may find yourself on the road without your typical workout equipment or find yourself hurt and unable to workout with weights for a period of time. Rest assured, you do not have to forego your workout just because you do not have weights. Listed below are a few of the best arm exercises without weights.
Pushups are one of the best exercises that benefit not only your arms but your chest, shoulders, and back. They are excellent exercises for both men and women. The standard pushup position is with your hands on the floor, shoulder width apart and in line with your chest. Lower your body slowly towards the floor until your arms are at a 90 degree angle. Slowly raise your body back up keeping your abdominal muscles tight to protect your back. It is important to be careful when doing push ups, especially if you have wrist or back problems.
If you are looking to increase mobility and gain a nice stretch in the process, arm rotations are the perfect exercise that requires no weights. These are predominately good for the front of the arm near the shoulder and for your shoulders themselves. Stand straight with good posture and your feet shoulder width apart. Be sure to bend your knees slightly and sink slightly into your legs. Stretch both arms to you sides and start moving both in a circular motion at the same time. If you have limited mobility in your shoulders or find that this exercise hurts your shoulder region, you can start with smaller rotations and work your way up to full rotations.
Crab dips are one of the best exercises for your triceps, or the back of your arm. Think of this exercise as an inverted push up or a crab walk. Start by sitting on the ground with your legs out in front of you and your torso upright. With your arms, push yourself up so your buttocks are off the floor. Lower your arms until your buttocks are just a few inches off the floor and return to the starting position. This exercise can be done with the use of a chair, and you can have your legs bent at the knee instead of straight.
Whether you want to build muscle, maintain muscle, or build strength and endurance, you can do it without the use of weights. Weigh training is very useful, however, fitness can be achieved without weights. Therefore, the next time you find yourself without a gym, remember you do not have to skip your workout.