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Jan 4, 2022
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Basic set of exercises for every day for firm and beautiful arms

Basic set of exercises for every day for firm and beautiful arms

Hand exercises are very easy to perform at home; you do not need to go to the gym for this, but you just need to have dumbbells, a fitness ball or an expander at home.

Particular attention should be paid to nutrition, because under the fat cap, no pumped-up muscles are visible and you can exercise as much as you like, but the result is never achieved.

Having got used to the correct diet, you can take up exercises for the arms for weight loss.

These will be aerobic types of training: step, dance, swimming.

Warm up

Any set of exercises should be started with a warm-up. Pull each muscle in your arm well: join your arms in the lock behind your back, pull your elbow towards the opposite shoulder, and then bring it behind your head.

This will help your muscles tone faster.

Exercises for the hands

  • We spread our arms to the sides. Exercise on the shoulders.

Pick up a dumbbell. Small bottles of water will work as well. Stand up straight or sit on a fitball or flat surface.

As you exhale, spread your arms to the sides parallel to the floor. The shoulders should be lowered, the shoulder blades should be brought together. Then lower your arms along your body.

Do 3 sets of 15-20 reps.

  • We raise our hands forward. Exercise on the shoulders. Pick up dumbbells. Stand up straight or sit on a fitball or flat surface.

As you exhale, raise your arms in front of you to chest level, while inhaling, lower them.

Do 3 sets of 15-20 reps.

  • We raise our hands up. Exercise on the shoulders. Pick up dumbbells, stand up straight, or sit on a fitball or flat surface.

Spread your arms out to the sides to parallel with the floor and bend at the elbows. As you exhale, straighten your arms up, connecting the dumbbells over your head, while inhaling, bend at the elbows to parallel with the floor. Do 3 sets of 15-20 reps.

  • We bend our arms at the elbows. Exercise for biceps. Pick up dumbbells, stand up straight, or sit on a fitball or flat surface.

Lower your arms along your body. As you exhale, raise your arms to your shoulders, while inhaling, lower them.

You can do this with both hands at once or in turn. Do 3 sets of 15-20 reps.

  • Leads behind the head. Triceps exercise. Pick up one or two dumbbells. Stand up straight or sit on a fitball or flat surface.

Raise your hands up to your ears. As you exhale, bend your elbows and take them behind your head, while inhaling, lift them up. You can do this exercise with both hands at the same time or one at a time. Do 3 sets of 15-20 reps.

  • Reverse push-ups. Triceps exercise. Go to the bench, turn your back to it. Place your hands on it and do push-ups, making sure that your elbows are pointing back.

The legs can be bent at the knees (this is an easier option) or remain straight (this is more difficult).

At the end of your workout, pull each arm muscle again.

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