If you are tired of looking longingly at girls in open dresses and jealous of Cameron Diaz’s strong biceps, it’s time to seriously start training your arm muscles. Fitness trainer Julia Bobek from New York has developed a six-exercise system. You will need a mat, two lightweight dumbbells (1-2,5 kg) and two heavy dumbbells (3-5 kg). Performing the complex daily, you will notice the result in a week!
Strengthens: biceps, muscles of the thighs and buttocks.
Take a light dumbbell in each hand and stand up straight. Step back and to the left with your right foot while bending your knees. At the same time, bend your elbows (as shown in the photo) and try to bring your shoulder blades together. Return to starting position.
Do the exercise 15 times, then switch legs.
Strengthens: muscles of the shoulders and back, triceps.
Lie face down on the mat. Stretch your arms with light dumbbells along the body. Lift your torso off the floor and bring your arms back (as shown in the photo). Hold this position for 3-4 seconds. After that, stretch your arms forward and freeze for another five seconds.
Return to starting position. Repeat the exercise at least 12 times.
Strengthens: muscles of the shoulders and hips, triceps.
You will need light dumbbells. Standing on the floor, lift and pull your right leg back so that your torso and leg form a straight line. Bend your arms at the elbows, while the dumbbells should touch your armpits.
Straighten your arms, slightly pulling them back (as shown in the photo). Keep your balance! Hands need to be bent-unbent 15 times. Then switch legs.
Strengthens: triceps, oblique muscles of the abdomen, muscles of the buttocks and legs.
Stand straight with feet shoulder-width apart. Take a light dumbbell in each hand. Lean to the right, keeping your left hand above your head and your right hand behind your back (see photo). Return to starting position.
Make at least 12 bends to each side.
Strengthens: muscles of the shoulders, back and legs.
Stand with your right foot in front of your left at a wide stride distance. Take a heavy dumbbell in each hand. Lean forward, bending your knees. With your right hand, touch your left leg (as shown in the photo), and keep your other hand, slightly bent, near the waist.
Make 15 bends to the left leg, and then the same amount to the right.
Strengthens: muscles of the press and shoulders.
Lie on a mat and bend your knees. Place your arms with heavy dumbbells along your body. Raise your upper body off the floor (about 45 degrees) and extend your arms straight out in front of you (as shown in the photo). Hold for 10 seconds and then lower yourself to the floor.
Repeat the exercise 15-20 times.