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Pin Twins Dumbbell Exercises for Lean, Toned Arms
Fitness
The personal trainers Esther and Gema Pineda, Pin Twins, propose a routine of 15 minutes and five exercises with dumbbells to strengthen and slim the arms
PM1:57The exercise routine proposed by the Pin Twins this week aims to help strengthen and tone the arms. They are exercises of easy execution, but to slightly increase the difficulty the personal trainers Esther and Gema Pineda They suggest using 2,5 kg dumbbells.
This dumbbell routine created by the Pin Twins to achieve the goal of toning the arms consists of five exercises and can be performed in about 15 minutes. Each exercise is repeated 15 times and the complete circuit of the five exercises must be performed three times. The rest time between each set is 45 seconds.
Practice the dumbbell routine of 2,5 kg following the video that accompanies this text and that was recorded at the facilities of Reto48 La Moraleja, but first you can read this brief explanation of each exercise to avoid the most frequent errors that occur when doing them.
Exercise 1: Front Raise
We stand, with the legs separated at the same level of the shoulders and slightly bent. We raise the arms in front and holding the dumbbells, with the slightly bent elbows. “Raise the dumbbells to shoulder height and do not move your hips when doing the exercise,” advises Esther Pineda.
Exercise 2: Elbow Bend
We are in the same position as the previous exercise, but when raising the dumbbells we do it by bending the elbows. “Try to keep your elbow in place, don’t swing it and raise the dumbbell almost to the shoulder,” explains Gema Pineda.
Exercise 3: Lateral Raise with Bent Elbow
We maintain the previous position but raise the arms laterally holding the dumbbells and with the elbows bent about 90 degrees. «It is important that the elbow is at shoulder level and that the wrist and elbow are on the same line. Avoid contracting the trapezius when exercising, “says Esther Pineda.
Exercise 4: Lying Triceps Extension
We start from the lying position, with the knees bent and raise the arms and then flex the elbows towards the shoulder, thus stretching the triceps. Keep your eyes straight ahead. It is important that you do not lock your elbow and that you do not use your wrists. It is an exercise for the triceps », recalls Gema Pineda.
Exercise 5: Shoulder Press
We start standing up, with our legs spread at the same level as the shoulders and slightly bent. We bend our elbows and bring them to shoulder height at a 90 degree angle. “Remember that you should not use your legs to do the exercise,” explains Gema Pineda.
After proposing routines to achieve a flat stomach, refining the waist or eliminating holsters with exercises for which it was not necessary to use any type of material, now the Pineda Twins take a step further and in the next sessions they propose the use of additional materials or accessories such as rubber bands, rubber bands, sliding discs and dumbbells to slightly intensify the hardness of the exercises.