Sometimes we prefer to focus on exercises for the buttocks, abdominals or legs to shape our body. However, it is very important to include all muscle groups in a workout routine, and today we are going to suggest specific arms exercises.
In addition to strengthening the arms, these exercises are very effective against the classic loose and “sagging” skin under the arms. Read carefully how to perform the exercises and start incorporating them into your workout routine right away.
For women, arm exercises with dumbbells are useful. These exercises also involve the back and abdominal muscles. This means that the whole upper body is working.
Choose weights according to your level. If you are a beginner, use the 1 kg weights. Do this session 3 times a week, either on your own or at the end of your regular workout routine. Repeat these 4 exercises 2 times for a full session.
Exercise 1: arm extension
- Stand with your back straight and your feet hip-width apart .
- Take a dumbbell in each hand and extend one arm toward the ceiling. Then bring this arm behind your shoulder, flexing it.
- Repeat the movement 30 times and change arms.
- Try not to move your head during this exercise.
- Repeat the movement 30 times, then change arms.
Exercise 2: biceps curls
- From a standing position, with your feet together and your back straight.
- Grasp a weight in each hand, with your arms attached to your body.
- Raise both forearms and your hands to shoulder height, then slowly lower them.
- Repeat the movement 40 times.
Exercise 3: plank
- Lie on your stomach and rest your body weight on your forearms and toes.
- Contract your body, taking care to always keep your back straight. The whole body must form a straight line.
- Hold the position for about 1 minute and repeat 2 times. Increase the duration of exercise as your physical condition improves.
Exercise 4: bust
- From a standing position, with your feet slightly apart.
- Grasp a weight in each hand and extend your arms out to your sides, at shoulder level.
- Bend your forearms and bring your elbows towards the center, in front of your face.
- Separate your elbows again to return to the starting position. Repeat the movement 30 times 2 times.
