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Strong arms: exercises to tone biceps and triceps with the Pin Twins
Fitness
The personal trainers Esther and Gema Pineda, Pin Twins, propose to strengthen, tone and harden the arms with a routine of five exercises
PM1:59Lack of physical activity or loss of Muscle mass They can lead to our arms appearing flabby and ‘saggy’, but with the upper body exercise routine proposed by personal trainers Esther and Gemma Pineda it is possible to strengthen biceps y Triceps soon. Of course, this requires work and perseverance. The ideal, as explained by the Pin Twins, is to practice this table about three times a week. The goal of this routine, which was recorded at The Corporate Gym facilities, is to make your arms and back look firmer, stronger and slimmer.
The proposal that the Pin Twins have designed this week for ABC Bienestar includes five exercises and four series, with 15 repetitions of each exercise and a rest between series of 30 seconds. In addition, it can be complemented with the “full body” routine with dumbbells that they proposed a few days ago.
Arm routine
- Drill
- 5
- Reps
- 15 (each exercise)
- TV Shows
- 4
- Rest
- 30 ″ (between series)
- Material
- Chair or support
1. Triceps pyramid
We place the body in a pyramid position, with the palms of the hands and the tips of the feet resting on the floor and keeping the legs straight. Once in that position, we will perform a triceps work by bending the elbows to bring the head as close to the ground as possible, but without touching it. We will try to keep our back straight and concentrate the effort and weight on the triceps. We will perform 15 repetitions of the exercise.
2. Individual command
We will place ourselves in a plank position supporting the forearms and the tips of the feet on the floor. From that position we will raise an arm to support the palm of the hand, we will concentrate the weight on that movement and then we will return to the starting position. We will do 15 repetitions with one arm and another 15 repetitions with the other.
3. Support body and climb
We will start from the lying position, we will raise the body doing a push-up and we will return to the starting position. Once lying down we will clap our hands with the exercise partner (if we are doing it as a couple, if we are alone we will clap in the air). Remember to keep your core activated during the push-up. We will repeat the exercise 15 times.
4. Crab
We start from the crab position. Supporting the palms of the hands and the soles of the feet and in a bridge position, we will raise one knee first and then the other. Then we will lower the torso to raise it again and repeat the exercise 15 times.
5. Triceps with chair or support
To perform this exercise we will use a chair (or bench) as support. We will carry out the triceps work placing ourselves with our backs to the chair or bench, supporting the hands and raising the body with the legs straight and concentrating the strength work on the triceps.
Once we have completed the table of five exercises, we will rest 30 seconds and repeat the table for four series.
In addition to the routines proposed each week on ABC Bienestar, the Pin Twins, who have over 88.000 followers on Instagram, plan online workouts aimed at weight loss and muscle toning.