The pumped up muscles of the arms create a beautiful relief, which is important for the appearance of both men and women. There are a number of exercises that can help tighten your arm muscles at home. Train daily and pretty soon you will be able to admire pleasing to the eye and to the touch of the shape.
It is necessary
Exercise mat, dumbbells weighing from 0.5 kg to 5 kg
Instructions
Step 1
Stand up straight, fold your arms in front of your chest in a prayer gesture, elbows exactly to the sides. While inhaling, press your palms against each other, while exhaling, relax your hands. Repeat the exercise 10 to 15 times. You can complicate this exercise if you place a ball between your palms.
Step 2
Take the "plank" pose: feet on toes, hands rest on the floor. Do push-ups as you exhale, keep your back straight, and spread your elbows exactly to the sides. If this version of the exercise is too difficult for you, then the emphasis on the floor can be done not on your toes, but on your knees. Men often complicate this exercise by placing their feet above head level, for example, on a bench or sofa.
Step 3
Stand straight, arms bent at the elbows with dumbbells, press to your sides. As you exhale, extend your right hand in front of you, while inhaling, return to the starting position. With the next exhale, extend your left hand in front of you, then return it to the body. Repeat the exercise with each hand 20 times.
Step 4
Stand straight, stretch out straight arms in front of you with dumbbells. While inhaling, spread your arms to the sides, opening the chest as much as possible, and exhaling, return to the starting position. Do 20 reps.
Step 5
Stand up straight with dumbbell arms down. As you exhale, bend your right arm at the elbow, straining your biceps, and pull the dumbbell towards your shoulder. Straighten your arm as you exhale. Bend your arms alternately 20 times each.
Step 6
Sit on your right thigh with your right hand on the floor and your left on your waist. As you inhale, rise off the floor, resting on your feet and right palm. Keep your body in one plane. Try to breathe calmly and evenly. Hold the pose for 1 to 2 minutes. Repeat the exercise on the other hand.
