You can do arm-strengthening exercises at home. And you don't have to grab some weights to improve the look of your hands. See how to do push-ups, narrow push-ups, back support triceps and walking planks correctly. Watch the VIDEO and start exercising today!

Exercises for the armsare the most neglected exercises among women. For hours we can strengthen the thighs, exercise the stomach and buttocks. The fact that we train our hands so rarely stems from the misconception that exercises to strengthen the arms will build them too much, and the feminine, delicate silhouette will turn into a masculine and broad-shouldered figure. Nothing could be more wrong!

Exercises for arms - exercises for triceps

Exercise to strengthen your armswill prevent fat and cellulite from accumulating in your arms, but will not change your body proportions.

What irritates most women about the appearance of their hands is the sagging skin of the back of the arms, or neglected triceps. While the biceps are exercised daily by carrying things up the stairs and picking up various items, these activities hardly involve the opposite muscles - the triceps. And the triceps muscle of the arm, i.e. the one located at the back of the arm, is its largest muscle (it accounts for as much as 60% of the arm muscle mass). Therefore, some time and effort should be spent on shaping it.

Here are the exercises you should do to strengthen your triceps:

  • press a dumbbell with one hand from behind the neck
  • backward kick with forearms straightening in torso drop with dumbbells
  • backrest support on the bench with bent legs at the knees
  • "crane" on one leg with forearm extensions with dumbbells
  • bending arms lying on a bench with dumbbells

Be sure to check out how to do these exercises: Triceps EXERCISES for Women

When you strengthen your arms in the back, not only does their appearance change, but you also gain strength in all your hands, making it easier to cope with greater physical exertion.

Exercises for the arms - methods

  • with weights or using machines
  • exercises to strengthen the arm muscles performed on a mat at home or in a fitness club (e.g. push-ups, narrow push-ups, triceps in the back support, walking plank).

You don't know these Watch the video tutorial and strengthen your arm muscles with your fitness instructor!

Arm muscles weaken with age, but the advantage of exercising for this part of the body is that they work at an express pace! The effects will be visible after 2 weeks.

Outdoor training for arms with dumbbells

You can exercise your arms in all conditions. When the weather is good, go to the park, forest or square and take dumbbells with you.

This training set engages not only the arm muscles, but all muscle groups, builds strength and shapes the condition. It also burns calories long after you put the dumbbells down. We do the exercises one after the other, in 3 series, 10 repetitions each, rest 2-3 minutes between each series.

Training plan:

  1. Squat with rotation of the body and pressing the dumbbell above the head.
  2. Squatting.
  3. Lunge to the side with a dumbbell pull.
  4. Lunge backwards with a twist of the body.
  5. The squat with pressing the dumbbell above the head.
  6. Russian twist with a dumbbell.
  7. Sit up with a dumbbell.

Category:

Anatomy