Exercises with weights strengthen not only the arm muscles. Undoubtedly, they are worth doing, and if you are at the very beginning of the path to strengthening and sculpting your arms - see what exercises you need to do!

Exercises for the arms are associated primarily with the use of dumbbells. And quite rightly so ( although of course not only). However, the hands should be exercised evenly, taking into account the warm-up - especially the elbow joint and the wrist. Now you are ready to begin the simple exercises that will tone your arms.

Do arm exercises daily. They are not difficult and too demanding. Start with twenty repetitions, after two or three days you can do fifty repetitions.

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Chest, back, shoulders - what are the weights for?

  1. To exercise, you need weights weighing 1-2 kg. Stand with your arms alongside your body, elbows slightly bent and spreading out, knees slightly bent and abdomen tense. Then raise your arms (to your side) and slowly lower them down.
  2. After twenty repetitions, keep your arms at shoulder height and make twisting movements of your wrist.
  3. To exercise the triceps without changing your position, bring your arms backwards with your elbows and palms slightly raised. Stop. Then perform the upward pushing movements. You should feel your muscles tense. Once you've done twenty repetitions, start moving your palms parallel so that your palms touch.
  4. Then exercise your biceps - bring your hands with the dumbbells to the shoulders, but about 15 cm from the shoulders.

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Exercises for the arms - the simplest

Dumbbell blows - this is a popular exercise. Stand straight with your feet wider, and keep the dumbbells in front of your shoulders with your elbows bent. Then throw your blows forward, slightly to the side, slightly twisting your hips.

Another simple dumbbell exercise is the head press. You can do them both lying and sitting. Sit or lie down with your back straight. Bend your arms at the elbows and transfer the weight to your head. Then come back to the starting position.

Take a horizontal position with your arms shoulder-width apart, your legsstraight and hips up. Bend your elbows until your arms make a 90-degree angle, and bring your head closer to the mat. Straighten your elbows away from the mat and return to the starting position.

See also: Mel B .: exercises for beautiful arms [10 min training]

Category:

Anatomy