Strong arms make it possible to carry out any physical work easily and quickly. The beautiful muscular shape of the arms looks attractive to the opposite sex. Exercise every day and you will see positive results pretty quickly.
It is necessary
Dumbbells weighing from 0.5 to 5 kg
Instructions
Step 1
Stand up straight, pick up one dumbbell weighing at least 3 kg, place it between your palms. Raise your hands above your head. As you inhale, bend your elbows and put the dumbbell behind your head, as you exhale, raise your arms up again. Repeat the exercise 10–20 times.
Step 2
Stand straight, lower your arms with dumbbells along your body. As you inhale, bend your elbows, bring your palms to your chest. With an exhalation, return to the starting position. Do 20 repetitions of the exercise.
Step 3
Stand straight, feet shoulder-width apart, place your palms with dumbbells at your shoulders. As you inhale, stretch your arms over your head, with an exhale, return to the starting position. Repeat the exercise 20 times.
Step 4
Sit on the floor, stretch your legs in front of you, place your palms near your hips. As you inhale, lift your entire body off the floor in the form of a plank. Fix the pose for 1-2 minutes. With an exhalation, take the starting position of the body. Lie on your stomach with your palms under your shoulders. As you inhale, rise above the floor, leaning on your palms and toes. Hold the pose for 1-2 minutes. As you exhale, lower yourself to the floor and relax.
Step 5
Sit on your right thigh with your right hand resting on your left palm on your waist. As you inhale, lift your entire body off the floor, keeping only the right palm and feet. Fix the position for 1-2 minutes. Sit on your side as you exhale. Repeat the exercise on your left arm.
Step 6
Include push-ups, pull-ups, and boxing in your daily workouts. Go swimming in the pool in winter and in natural waters in summer. When transferring weights, try to distribute the weight evenly between your hands. Regular forceful action will strengthen the muscles of the arms and give them a natural, beautiful relief.
