Everyone dreams of strong, toned arms. Laziness, lack of free time, or other excuses prevent many from playing sports. But if you set a goal to achieve good physical shape, you don't have to buy a card from a fitness club. Save money on homework, but don't be shy!
It is necessary
- - dumbbells - 2 pcs.
- - exercise mat
Instructions
Step 1
At home, you can also do fitness with a positive result. The most important thing here is discipline. Set aside 15 minutes 2 times a week for classes, and in a couple of months you will notice the first result. To build arm muscles with dumbbells, you will need two dumbbells weighing 1.5-2 kg for beginners and 4-6 kg for more prepared ones. These exercises are designed specifically for quick results with a correct and regular approach.
Step 2
Lie on the floor on a mat (you can put a folded blanket under your back for softness), stretch your arms with dumbbells along your body. Raise your arms so that the dumbbells are perpendicular to the ceiling. Begin to bend your elbows so that the dumbbells touch your shoulders. The movements are slow. Do 6-8 sets.
Step 3
Push-ups with straight legs. If you are not yet successful in push-ups, you can lean on your knees. Start push-ups from the top point - your body weight should be on your hands. Keep your arms straight, palms and feet resting on the floor. Do 8-10 sets. Watch your breathing.
Step 4
Stand straight, feet shoulder-width apart, arms with dumbbells extended along the body. Turn the dumbbells so that the backs of your arms are facing forward. Slowly begin bending your elbows so that the dumbbells reach chin level in two steps. On inhalation - rise to chest level, hold for a couple of seconds, rise to chin level, exhale. Return to starting position in the opposite direction. Inhale, lower your arms to chest level, hold, lower them down, exhale. And so 6-8 approaches.
Step 5
Stand straight, feet shoulder-width apart, arms with dumbbells extended along the body. Bend forward, chest parallel to the floor, back straight, pelvis tucked up. Slowly begin to spread your arms with dumbbells to the side, reaching shoulder level. Do 6-8 sets
