In order to quickly build up the muscles of the arms, there is a special set of exercises. It takes 30-40 minutes of classes a day to evaluate the result in a short time. These exercises can be done at home or in the office.
It is necessary
- - expander;
- - dumbbells.
Instructions
Step 1
Be sure to warm up your arm muscles before you start doing heavy exercises. This way, you will avoid injuries and sprains. Also, when doing the exercises, pay special attention to the sequence. Start your workout by stretching the hands, then the forearms and shoulders.
Step 2
Use an expander to warm up your hands. It is easy to use and effectively targets the major muscles in the wrist.
Step 3
For the first arm pumping exercise, take the starting position. Stand straight with your knees slightly bent. Keep your back straight. Pick up dumbbells (weight 1-2 kg). Place your hands along the body. Point your palms towards each other. Bend your elbows at the same time. When lifting, turn your palms towards yourself. Make sure that the elbows of the hands are pressed to the body. Thus, you will achieve maximum muscle load. Repeat the exercise 8-10 times, 2-3 sets. Increase the load and quantity over time. You can also diversify this exercise by lifting the dumbbells in turn.
Step 4
Take the starting position. Stand straight with your knees slightly bent. Take dumbbells in your hands and raise them above your head, bending your elbows in different directions. Straighten them gradually so that they touch each other. Lock in this position for a few seconds. Bend them gently. Make sure that your elbows do not go down. This exercise effectively pumps the biceps and back muscles. Repeat it 8-10 times, 3-4 sets.
Step 5
To do the triceps exercise, stand up straight with your knees slightly bent. Keep your back straight. Take dumbbells in your hands and place them along the body. Bend your arms. In this case, the palms should be turned back. Keep your elbows close to your body. Repeat the exercise 8-15 times, 3-4 sets.
