The ability to do push-ups shows how well a person's arm muscles are pumped up. If you have weak arms, daily exercise can help make them stronger. Select the load in accordance with your physical fitness. For example, if your arms are very weak, do a small number of reps first. Increase the number of sets each week.
Dumbbell Exercises
Doing dumbbell exercises is the fastest way to make your arms strong. It can be used by both a man and a girl, and even a school-age child. For exercise, choose the right dumbbells for your weight.
Stand straight, arms with dumbbells extended in front of your chest. As you exhale, raise your arms up, while inhaling, lower them to their original position. Do not try to do movements quickly. Perform 10 lifts.
Keep your back straight when doing dumbbell exercises.
Lower your arms along your body. As you exhale, raise your arms parallel to the floor. While inhaling, lower again. Perform 10 lifts.
Stand straight, place your arms at chest level, bend your elbows slightly. As you inhale, spread your arms to the sides, as you exhale, return them to their original position. Repeat the exercise 10 times.
Place your legs shoulder-width apart, tilt your body forward, bend your knees slightly, lower your arms with dumbbells down. As you exhale, bend your elbows, point them up, pull the dumbbells to your chest. As you inhale, straighten your arms, lowering them down again. Repeat the exercise 10 times.
Stand straight, place your feet shoulder-width apart, bend your arms at the elbows, hold the dumbbells near your chest. As you exhale, straighten your right hand in front of you, while inhaling, bring it back. With the next exhale, extend your left arm. Do the exercise 10 times with each hand.
Strength exercises without weights
Stand with your face to the wall, lower your palms on it, spread your legs slightly apart. The distance from the feet to the wall is about 40 cm so that it is convenient to do push-ups. As you exhale, bend your elbows and stretch your chest toward the wall surface. While inhaling, straighten your arms and return to the starting position. Perform 15-20 push-ups.
Change the starting position a little: put your right hand behind your back. With an exhalation, bend your left arm at the elbow, hold in this position for 3 seconds. Straighten your arm while inhaling. Repeat the exercise 5 times. Then put your right palm on the surface of the wall, and put your left hand behind your back. Follow 5 more approaches.
Get on all fours with your palms on the floor at shoulder level. With an exhalation, lift your knees off the floor and try to straighten your whole body in a straight line. Stand in this plank position as long as possible and breathe evenly. When your hands are tired, with a breath, lower your knees to the floor and rest a little. Try to do another lift when the tension is gone.
Keeping your body in the plank position, watch your lower back, do not bend it too much.
Sit on your buttocks, place your palms behind your back on the floor, stretch your legs. As you exhale, lift your pelvis, lean on your palms and heels. Hold the position for 7 seconds, breathe calmly. Sit on the floor while inhaling. Lift up again.
