Top 5 exercises to pump up your arms at home

Octo­ber 15, 2017, 15:45

Here are five exer­cis­es that will make your arms fit. To strength­en your arm mus­cles and wear tank tops with con­fi­dence, do the fol­low­ing exer­cis­es reg­u­lar­ly.

Choose a weight that is com­fort­able for you for train­ing, but not less than 1.5 kg. Do the exer­cis­es slow­ly to feel the ten­sion in the mus­cles, and watch the posi­tion of the back.

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№1

Bend your knees slight­ly, arch your back, and lean for­ward. Hold your hands with dumb­bells with your palms fac­ing inward. Bend and unbend your arms so that your elbows are at your tor­so. Raise the dumb­bells as you inhale, low­er them as you exhale. Do 2 sets of 12–15 reps.

№2
Take the same start­ing posi­tion. Slight­ly bent at the elbows, spread your arms to the sides so that they are par­al­lel to the floor, and low­er them down again. Raise your hands as you exhale, low­er them as you inhale. Do 2 sets of 12–15 reps.

№3

Lie on your back, relax your low­er back. Raise the dumb­bells up in front of you, palms inward. Bend your elbows so that the dumb­bells drop to the head with a com­ma and return to the start­ing posi­tion, the arms at the shoul­ders are sta­t­ic. Hands up — exhale, hands down — inhale. 2 sets of 12–15 reps.

№4

The pre­vi­ous exer­cise can be done while stand­ing. To do this, place your feet shoul­der-width apart, keep your back straight, raise your arms up. With­out chang­ing the posi­tion of the shoul­ders, bend and unbend your arms at the elbows. Hands up — exhale, hands down — inhale. 2 sets of 12–15 reps.

№5

If the pre­vi­ous exer­cis­es were too easy for you, try dumb­bell push-ups. To do this, do push-ups, put your hands on the dumb­bells, and after each push-up, raise the dumb­bell, bend­ing your arm at the elbow.

To improve the result of train­ing, fol­low the diet and try to fol­low the prin­ci­ples of a healthy diet.

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.