A beautiful shoulder line, embossed lines of the arms are the dream of many not only women, but also men. But the desire to have tight arms is not enough, you need to work a lot to ensure that the muscles of the arms are strong and elastic. And it is not necessary to spend several hours a day on exercises, you can practice for 10-15 minutes, but you need to do it regularly. In addition, when doing exercises for the muscles of the arms, the pectoral muscles are also involved, and this is the key to a toned, beautiful chest.
Necessary
Dumbbells
Instructions
Step 1
There are many exercises designed to strengthen the muscles in your arms. For greater effect, you can use additional sports equipment, for example, dumbbells, weights, etc. To strengthen the triceps, the following exercise is suitable: take dumbbells, place your feet shoulder-width apart and bend slightly at the knees. To reduce stress on your lower back, tighten your gluteal and abdominal muscles. Raise your right hand up, turn your palm forward, and hold your right elbow with your left hand. Slowly bend your right arm and tilt towards your left shoulder, then slowly straighten it, but do not straighten it all the way. Do 15 reps with each hand.
Step 2
The biceps can be strengthened by bending the arms: take dumbbells, stand straight and put your feet shoulder-width apart, bring your shoulder blades as close to each other as possible, lower your shoulders down and tighten your abs to reduce the load on the spine. Put your hands down along the body, turn your palms forward, now bend your arms at the elbow joint and try to pull the dumbbells as close to your shoulders as possible. Return to starting position. Start doing this exercise 10-15 times, but gradually the number of repetitions can be increased.
Step 3
The deltoid muscle consists of three beams, each of them has its own exercises for training. For example, to strengthen the front bundle of the deltoid muscle, do the following exercise: stand and spread your feet shoulder-width apart, hold your hands with dumbbells along your hips, slightly bent at the elbow. As you exhale, raise your arms parallel to the floor, stay in this position for a few seconds, then come back.
Step 4
Exercise to strengthen the middle bundle of the deltoid muscle. Standing straight, lower your arms with dumbbells to your sides, bring your shoulder blades together. Spread your arms out to the side until they are parallel to the floor. After a couple of seconds and return to the starting position.
Step 5
The bow tie exercise is designed to develop the posterior bundle of the deltoid muscle. Take the dumbbells in your hands, lean forward from a standing position. Put your hands down, do not strain your neck. Spread your arms to the side and pull them back a little. Return to starting position. Do 10-15 repetitions.
