6 simple exercises that help you have sexy and toned arms

Many girls and women face the problem of “soft” arms, especially if they do not engage in physical activity for a long time. The muscles loosen, the skin begins to sag, and obviously the fat has already accumulated on the inside of the upper arm.

Here in this article, you will find 6 exercises that will help you get sexy and toned arms .

1. Dumbbell Row

You have to grab the dumbbells with both hands and then slightly bend your knees and bring your torso forward from the waist and then you have to keep your back straight and parallel to the ground. Next, you have to raise the dumbbells and hold the position for several seconds and then return to the starting position. You have to repeat it ten times.

2. Push-ups

You have to start from a position where you are on all fours and then with your palms slightly wider than your shoulders and your feet have to be together. Next, keep in mind that your body should form a straight line from head to toe, then lower until your chest almost touches the ground. Then you have to keep your upper arms at a 45 angle to your torso and return to the starting position. Try to do 10 push-ups and then rest for 90 seconds.

3. Dumbbell Biceps Curl

Take the dumbbells with your hands, and keeping your arm up to the elbow without moving, lift them and hold them for several seconds. Then lower them but not all the way. He tries to do at least 10 reps.

4. Dumbbell triceps kick

First you have to hold a dumbbell in each hand, keep your back straight, with your palms facing your body and slightly bend your knees before bending your torso forward at the waist. Next, with your head raised, keep your torso parallel to the ground and your forearms should point to the ground at a 90-degree angle with your upper arm. This is the initial position.

Next, make sure your upper arms remain stationary as you lift the weights with your triceps until your arms are fully extended and focus on your forearms. Then pause for a few seconds before breathing in. Then slowly lower the dumbbells back down to the original position.

5. Dumbbell triceps extension

Stand up and hold a dumbbell behind your head. Using your triceps, lift the dumbbells over your head and return them to the starting position. Repeat it 15 times.

6. Kettlebell swing

Place a kettlebell between your feet while keeping your knees bent. Then grab the kettlebell with both hands and lift it up to your chest. He hangs on for a bit and then brings her back to the ground. Repeat it 10 times.