on October 17, 2014 in Fitness
Over the past month, we’ve talked a lot about the benefits of exercising in a hot tub. The water buoyancy allows for a low-impact exercise that is much better for the joints than any land workout. Water heat increases blood flow and water resistance provides you with a more challenging training session.
If you’re looking for the most effective arm workout possible, a hot tub is definitely the place to do it. Water resistance will help to tone your muscles more quickly and the warm water will help to speed up your arm muscles’ recovery time. You can use resistance bands to make your exercises even more productive.
Let’s take a look at some of our favorite arm exercises for the hot tub to help you get the best arms you’ve ever had. For extra resistance, we recommend doing each of these exercises with your arms underwater.
You can be standing or sitting for this one. First, start with your arms at your side and palms facing you. Then, extend both out from your sides, so that they are parallel to the ground and facing the walls of the hot tub to the left and right side of you. For 15 seconds, rotate your arms clockwise, making small circles. After you have gone in the reverse direction for another 15 seconds, begin making bigger circles.
This simple exercise will get your upper arms in great shape. First, while standing or sitting in the hot tub, put your hands on your on your shoulders and your elbows out in front of you. Then move your elbows up, and slowly lower them back down to your chest. After 10 reps, try doing another 10 reps drawing circles with your elbows in one direction. Then, do another 10 reps going in the other direction.
For this popular exercise, you’ll want to use waterproof resistance bands or an aquatic dumbbell. First, stand in the middle of the hot tub and place the center of the resistance band underneath both feet, holding the ends of the bands in your hands. Your palms should be facing the hot tub wall in front of you and your arms should be next to your sides. If you don’t feel enough tension in the bands, spread your feet farther apart across the band.
Then, with your arms facing straight down next to you, lift your forearms to the top of the water, with your upper arm making no movement and your elbows as close to your body as possible. Finally, slowly bring your forearm back down into the water until your arm is straight. Try doing 12 reps!
For this exercise, you will need resistance bands and a hot tub with attachment mounts. ThermoSpas’ Fitness Series Hot Tubs are specifically designed for exercise, and feature multiple attachment mounts for the perfect upper body workout.
First, attach the bands to the mounts at chest level and stand with the left side of your body facing the mount. Your feet should be placed on the bottom of the hot tub, shoulder width apart. Then, grab the ends of the bands with both hands clasped together against your chest. Side step far enough away from mount to feel tension in the band. Next, extend your elbows and both arms in front of you, parallel to the bottom of the hot tub, with your knees bent slightly. Try to hold your arms out for about 10 seconds. Then, slowly bring your hands back to your chest and elbows back to your sides . Do 3 reps on each side.
Make sure to keep your spine straight and use your core instead of your back to keep you from twisting. This exercise works your core, multiple arm muscles and your shoulders.
If you want defined triceps and a strong chest, chest presses are the perfect exercise for you. You will need to use resistance bands for this workout too. First, attach the bands to your hot tub and sit with the mounts behind you. Put the ends of the bands in each hand, keeping your elbows bent so that your hands are in front of your chest. If you don’t feel enough tension, make sure to tighten the band or move farther away from the mounts.
Lift your arms with your elbows still bent at a 90 degree angle. Move your torso to a 45-degree angle, slightly bent forward. Keep your spine straight. Your elbows should be facing the hot tub walls to the left and right side of you and your forearms and knuckles should be facing forward. Straighten your elbow and push your arms forward with the band, following the angle of your body. When your arms are fully extended, slowly bring your elbows back to your sides.
We hope these exercises help you to get the toned arms you’ve always dreamed of. Make sure to give whatever part of your body you are training a day of rest whenever you are doing strength exercises. For more exercise ideas, check out the fitness section of our blog.
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