Thu. May 26th, 2022

The importance of an arm routine
If you’ve noticed that your arms and shoulders aren’t as toned as you’d like, you’re probably looking for a short, easy, but effective way to get it.

We propose this routine, which is designed to help you achieve your fitness goals by performing short exercise sessions, whenever you find time throughout the day.

This arm workout can be done alone or combined with other specific toning plans to build your own full strength workout.

How does it work:
– Perform 1 set of each exercise consecutively.
– Little or no rest between movements.
– It lasts about 5 minutes.
– You can repeat 1 or 2 more times if your schedule allows it.

Necessary material: A mat and a set of dumbbells (from 1.5 to 6 kilos)

Let’s look at the 5 exercises.

  1. Overhead Press

    Get fit in 5 minutes with this arm workout

Instructions:
-Initial position: Stand with your feet open, holding the dumbbells with your arms bent towards your chest and your knees soft.
-Focusing on your abs and spine, extend your arms straight up.
Slowly lower your elbows back to the starting position and complete one rep.

✅Do 20 reps.

  1. Dumbbell triceps extension
    Get fit in 5 minutes with this arm workout

Instructions:
-Initial position: Stand with your feet apart, holding the dumbbells with both hands in front of your hips and your knees soft.
-Contracting your abs, bring your arms above your head, stopping with your arms slightly in front of your head.
-Bending your elbows, lower the weight behind your head to your shoulders.
-Extending your arms, raise them above your head again to return to the start. This completes one repetition.

✅Do 20 reps.

  1. Reverse curl to front press
    Get fit in 5 minutes with this arm workout

Instructions:
-Starting position: Stand with feet hip-width apart, hold dumbbells in front of thighs.
-Bend your elbows at your sides, bring the dumbbells up and rotate them so that your palms face the ground while extending your arms straight in front of your shoulders.
-Bend elbows in at sides, lower to starting position.

✅Do 20 reps.

  1. Inverted Dumbbell Raise
    Get fit in 5 minutes with this arm workout

Instructions:
-Starting position: Standing with feet shoulder-width apart, hinge forward from the hips about 45 degrees, arms (with weights) toward the ground (palms should face thighs) .
-Lifting your arms to the sides of your shoulders, squeeze your shoulder blades down and together.
-Lowering arms slowly, press arms back through hips, palms still facing up, to complete one rep.

✅Do 10 reps, then repeat on the opposite side.

  1. Diamond push-ups on knees
    Get fit in 5 minutes with this arm workout

Instructions:
-Starting position: Modified push-up position (important form the diamond with the hands), with the knees turned to the sides, the feet pressed together.
-Close hugs and, keeping your spine naturally straight, bend your elbows to your sides, lowering your torso toward the ground.
-Stop a few inches off the ground.
-Rise back up immediately.

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