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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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.
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.
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.
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.
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.