A man's big hands are an indicator of his strength. In the realities of our reality, many people simply do not have enough time to go to the gym to keep fit. But you can do it at home by buying dumbbells, which will save a lot of time and money. So how to pump up your arms with a couple of dumbbells and half an hour of free time?
Instructions
Step 1
To pump up your arms with dumbbells, do exercises for your triceps, biceps, and deltoids. Don't forget your forearms. Do deltoid exercises first, then move on to biceps, and then work out triceps. Do each exercise for 3 sets of 8-12 reps. Moreover, if you decrease the number of repetitions, you will build muscle mass. Well, if you increase it, then the work will be more "on the relief". Increase the weight of the dumbbells as soon as you can complete the selected number of repetitions in three sets.
Step 2
Work your deltoids with a standing dumbbell press. Alternatively, you can do this exercise while sitting in a chair. Take dumbbells and lift them up to shoulder level. Squeeze them over your head with a powerful exhalation. Smoothly return them to their original position and inhale. Also, the dumbbell press can be performed with each hand alternately. Next, run the dumbbells. Starting position - hands along the body along with dumbbells. Spread your arms to the sides, bending them slightly at the elbows, and exhale. Return to the starting position by taking a breath.
Step 3
Work your biceps with dumbbell curls. Starting position - legs at shoulder level, arms with dumbbells extended along the body. Bend your arms at the elbow joints, while expanding (supinating) the hand towards you. Exhale while lifting the weights. Return to starting position. Perform the required number of repetitions and move on to working out the triceps. Starting position - the body is parallel to the floor, the right leg is set back, the dumbbell in the right hand is perpendicular to the floor, the shoulder is parallel to the floor, the elbow is sideways at 45 degrees relative to the body, the left hand is resting on the left knee. Extend your elbows. Exhale during extension, and when you return the dumbbell to its original position, inhale. After completing the specified number of repetitions, take a symmetrical starting position and perform the exercise with your left hand. Next, move on to the next exercise. Place your forearms on a bench with your palms facing you. Take dumbbells in the wallpaper. Lower and raise the dumbbells with your hands. After completing the set number of repetitions, flip your forearms over to the back and finish the exercise.
