Elastic, beautiful and moderately pumped up female body has a special appeal, fascinates the looks of men. Therefore, girls dream of looking their best in order to feel much more confident. Use your own weight and dumbbells to build your arms.
It is necessary
- - dumbbells;
- - bench.
Instructions
Step 1
Push-ups focus on the muscles located on the back of the shoulder. To perform this exercise, take the classic position: rest your hands shoulder-width apart on the floor, straighten your legs, put your feet on your toes. The back and legs should be in a single, straight line. Lower your torso until your chest practically touches the floor, then use the muscles to return to the starting position. Do three sets of ten times. During the exercise, try to keep your abs tense and your back straight. If classic push-ups are harder for you, reduce the load by resting on your knees, not on your feet.
Step 2
An excellent exercise for triceps is dips. To exercise it, you need a bench, sit on it and place your palms shoulder-width apart, grasp the bench with your fingers from below, and put your feet in front of you. Push your buttocks slightly forward in front of the bench and lower yourself down, bending your elbows back. When the shoulders are parallel to the floor, return to the starting position with the effort of the muscles of the arms. Repeat the exercises ten times in three sets.
Step 3
Take two to three kilograms of dumbbells in your hands and stand, put your feet shoulder-width apart. Tilt your torso slightly forward and raise your arms back so that your shoulders are parallel to the floor and your forearms are slightly down. From this position, lift the dumbbells using the extensor muscles of the arms and linger at the highest point for a couple of seconds. Then lower the dumbbells and repeat ten to twelve more times. Keep your elbows close to your body during the exercise.
Step 4
Alternate dumbbell curls are directed at the muscles in the front of the shoulder. Stand up straight, put your feet shoulder-width apart, hold dumbbells in your hands. Raise the left dumbbell slowly, while squeezing the biceps additionally, at the top point your palm should be turned towards your chest. Slowly lower your left hand and simultaneously raise your right. Continue alternating arm lifts until you've done ten to fifteen reps. Keep your elbows close to your torso during the exercise.
