A few simple exercises added to your workout will help keep your arms fit and graceful.
Exercises for biceps and triceps are needed not only for men who want to pump themselves up reliefs, like Schwarzenegger did during the “Terminator”.
If you want to have good posture without embarrassment, wear off-the-shoulder clothes, tight-fitting T-shirts and beautiful evening dresses, if your lifestyle is associated with a sedentary, sedentary work, you should pay attention to training your arm muscles.
Do not be afraid that you will “pump” muscles, and your arms will become too massive. Believe me, in order to achieve a strong increase in muscle mass, you would have to try very hard, working hard with a barbell and dumbbells of significant weight and following a special diet. But in order to minimize this risk and make your arms graceful and fit, but not too muscular, it is better to work with dumbbells weighing 1-2 kilograms, but do more repetitions of the exercise. Then the excess fat will go away, and the muscles will acquire a pleasant relief.
Hand strengthening exercises can be divided into three types. The former work on all muscles, warming them up, these exercises are best used for warm-up. The latter develop the front of the arm – the biceps. Still others strengthen the triceps, the back muscle of the arm. Usually, the triceps in women is the most problematic place. During one session, it is better to pay attention to working either on the biceps or on the triceps. Warm up and cool down – several repetitions of “general developmental” exercises.
1. Stand with feet shoulder-width apart, arms down. As you inhale, slowly raise both hands up, slightly hold them there and as you exhale, lower them down. 5-10 times.
2. The same position, but raise your hands to the sides. Start the rotation: first – with your hands, several times back and forth, then connect your forearms, at the end arrange a “mill”, rotating your arms from your shoulder.
3. Standing, feet shoulder-width apart, arms with small dumbbells (for a start, you can do the exercise without dumbbells or take half-liter plastic water bottles) bent and pressed to your chest. Make sharp lunges with one foot forward, while simultaneously throwing the opposite arm forward sharply (as if you are trying to punch an invisible wall with your fist). 5-10 times with each hand.
4. Push ups. To begin with, while the muscles have not yet strengthened, you can push up from the wall, or from the floor, resting not on the feet, but on the bent knees, this reduces the load. Do 5-10 push-ups, placing your hands wider than your shoulders (fingers look straight), 5-10 times – your arms slightly narrower than your shoulders (fingers inward), 5-10 – hands shoulder-width apart, fingers slightly to the sides.
After warming up, you can start working directly on the biceps or triceps.
Biceps
1. Standing, feet shoulder-width apart, in lowered hands – dumbbells. Bend and unbend your arms in turn (palms and bent fingers towards you) at a fairly fast pace. Do 3 sets of 20-30 times with each hand.
2. Sit on a bench or chair (select them so that your thighs are parallel to the floor and form a right angle with your shins). A dumbbell in her right hand, her elbow resting on her thigh just above the knee. Bend your arm with a dumbbell and extend it, but more slowly than in the previous exercise, trying to feel the work of the muscles. Repeat until you get tired. After resting, do another set.
Triceps
1. While standing, bend forward so that your torso is parallel to the floor. Lean on the bench with one hand, take a dumbbell with the other. Press the upper part of the working arm tightly to the body, and bend and unbend the arm with the dumbbell.
2. Standing or sitting, both arms with dumbbells are raised above the head. The elbows are bent and close to the head. Extending your arms, lift the dumbbells over your head. At the top point, fully straighten the elbow joints. Return slowly to the starting position. Feel the muscles working and repeat until you get tired. Repeat the approach.