Flabby arm muscles look ugly and spoil the appearance. In a short time, they can only be pumped up with regular intensive workouts. To do this, you must have a great desire to transform outwardly, an hour of free time every day and dumbbells weighing at least 1 kg.
Instructions
Step 1
Stand straight, bend your arms at the elbows, press your palms with dumbbells to your shoulders. With an exhalation, tilt the body down slightly, keeping your back straight, bend your legs at the knees. While inhaling, straighten your arms and take them back, continue to press your elbows to your sides. As you exhale, bend your elbows again. Do 3 sets of 20 reps.
Step 2
Feet shoulder-width apart, body straight, arms down. As you inhale, stretch your arms in front of your chest, and hold them in this position for 2 to 5 minutes. Then spread your arms to the sides, palms down, hold the pose for 1 - 2 minutes. Then twist your arms in the opposite direction, that is, palms up and fix the position for another 1 - 2 minutes. Raise your straight arms above your head and hold them for 3 minutes. After lowering your arms along the body, put the dumbbells. Cross your arms across your chest, place your palms on your shoulders, and stretch your arm muscles.
Step 3
Lower your arms with dumbbells along your body. As you inhale through the sides, lift them up, as you exhale, lower them down again. Do 3 sets of 20 swings.
Step 4
Stretch your arms to the sides. Make springy movements up and down, swing angle of about 90 degrees. Do the exercise for a minute. Then put your hands down, rest. Do 2 more approaches.
Step 5
Stretch your arms out in front of you, point your palms down. Then start rotating your arms along its axis, that is, you twist your arms all the way when you have your palms down, then rotate in the other direction. Spread your arms out to the sides and repeat the rotation in your arms. Do each exercise for 1 to 3 minutes.
Step 6
Perfectly strengthens the muscles of the hands push-ups. You can choose the option that suits you specifically: an emphasis on the wall while standing (for very weak muscles); on your knees in a horizontal position; on the toes of the feet; feet on the bench, hands on the floor; press on one hand; on fingers. After choosing the desired push-up option, try to do more than 20 sets at a time.
