You can quickly make beautiful arms and shoulders while at home without visiting the gym. Even in 2-3 weeks, relief muscles will already begin to take shape. Start doing a set of 4 basic dumbbell exercises. You can "finish off" with push-ups, pull-ups.
Exercises will work the biceps brachii (biceps), triceps (triceps), deltas, and trapezius.
What kind of sports equipment do you need?
The simplest, dumbbells or bar, chair or bench. The best thing is if you have collapsible dumbbells at home. Because when building up the mass and shaping the relief, you need to gradually increase the load, without this you cannot pump up beautiful hands.
What if there are no dumbbells?
It's simple, replace them with plastic water bottles (for girls) or sand (for men). But it is better to consider this as a temporary option, and later purchase special dumbbells.
So, at least 2 times a week, perform a set of the following exercises:
Dumbbell curl with thigh support. It is also called concentrated flexion
Sitting, lower your hand with the projectile down and orient your elbow to the middle of the thigh. Begin to do shoulder bends, maintaining the greatest amplitude. At the same time, the fingers are turned towards the shoulder. Do it 8-10 times, then move on to the other hand without pause. This would count as one approach.
Bench press on two chairs or a bench in French
Lie on a horizontal bench, if not, use two chairs or the floor. The arms are extended upward. At the same time, the arms are bent at the elbows and brought to the head. Be careful while completing this task so that the projectile does not slide down.
The same thing, only sitting with a dumbbell behind your back
Sit close to the wall, sitting on a solid support. Take one shell in both hands. Keep it upright. It is important not to move the elbows, they are securely fixed. Lift the apparatus up and, controlling the elbows, lower it vertically along the back.
Alternate flexion to the shoulder joint of the arms with dumbbells
This exercise is very easy to do. Standing, bend their arms with a load (dumbbell, kettlebell), bringing them to the shoulder. In this case, it is important that the palm is turned towards you.
How often should you do it?
How many approaches to do depends on the fitness of the athlete. Start doing 3-4 sets of 8-10 times. If you finish off the complex with push-ups, then make it harder on your fists and how much you can withstand. Further, each time you need to increase the number of repetitions.
