Most women do not like to wave and in vain! Flexible muscles look a lot more attractive than flabby, sagging triceps. We show you 4 simple exercises that everyone should master.
The main movements of the pumping arms are swinging sideways, stretching and squeezing. We’ve also added moves to help train your chest and arm muscles. Even if you are a beginner, it is recommended to work with weights (although very light – 1.5-2 kg). Master these movements, follow the exercise technique, follow your muscles, make the main effort on the exhale. And don’t chase the speed—work at a slow pace.
How to create an activity
Start your training with a short warm-up together by actively training your upper body. Do some bends, twists of the arms, hands and elbows.
- Do the exercises in order
- Optimal training program: 3 sets of 10-12 repetitions. As you adjust, you can increase the number of lifts or weights
- Finish by stretching a little
- Do this routine twice a week
To complete the complex you will need 2 dumbbells weighing 3-4 kg (beginners can resist more easily, experienced individuals can resist harder).
Bench press with dumbbells
Lie on your back on the floor (or on a bench), hold the dumbbells in your hands, palms facing forward. Bend your elbows and unfold them to the sides (the backs of the arms touch the floor). Straighten your elbows and raise the dumbbells. Then return to the starting position and repeat. Do the required number of repetitions.
Insist a supine position with emphasis on socks (or knees) and hands. Place your palms a little wider than your body. Bend your elbows and lower your body. Do not bend down in the lower back, exercise the muscles of the press, arms, chest and legs. Then slowly come back to the starting position, straightening your elbows. To repeat. Do the required number of repetitions.
Hand training with dumbbells
Stand straight with your feet hip-width apart without arching your back. Take dumbbells, bend your elbows a little. Gently raise the dumbbells to shoulder height, then lower them back to their original position (closer to your body). Don’t tense your neck or shrug your shoulders. To repeat. Do the required number of repetitions.
Extension with dumbbells
Stand straight with your feet shoulder-width apart. Take the dumbbells in your right hand and lower them. Place your left hand on your left thigh. Lean forward slightly, exercise your abdominal muscles, do not bend at the waist. Bend your right elbow and pull the dumbbells towards your body. This is the starting position. Then gently straighten your arm and lower the dumbbells to pelvic level. Block your elbow and shoulder, only work with your forearm. Then slowly return to the starting position by bending your elbow and repeat the exercise. Do the required number of repetitions for each arm.
Add these exercises to your regular upper body training or do them yourself. Regular workouts will lead you to great results.