15-MINUTES WORKOUT THAT YOU CAN DO AT HOME TO GET TONED ARMS
Not just men, but women as well want beautifully tinted hands that they
can be proud of when they wear clothes without sleeves.
Unlike men who want as much muscle as possible, women tend to have a
little weaker, but firm muscles that are beautifully drawn.
Almost everything you do during the day (wearing bags after shopping,
raising your child, etc.) strengthens the biceps of your hands, i.e.
muscles on the front of the upper arm. Well, as a consequence, many women
suffer from “bats’ wings”, ie. relaxed triceps (muscles on the posterior
upper part of the arms). They often literally hang and shake unattractive
at each movement of the hand.
To avoid this, it is necessary to practice exercises to strengthen all
the muscles of the hands. If you want to tighten biceps, triceps, and
shoulders, then here are appropriate exercises.
All you need for these exercises is a few weights and mats, and, of
course, at least 20 minutes of free time. You need to start form sets with
10 repetitions of each exercise if you are a beginner and with 2 sets of
12 repetitions, if you are already training, that is, you are accustomed
to training.
Arms circles – You need to take dumbbells, then fixate your
shoulders, straighten your arms and make circles and try to make them
slowly.
Uneven push-ups – You just need to put one hand on the flour and
another on a medicine ball. Or any other thing, which is higher than a
flour and does regular push-ups after.
Reverse flies – First, you need to bend your upper core and take
dumbbells. then straighten your back and put up your arms and then you
will feel your triceps sharply.
Tank top triceps – You will need to be standing in a plank. But
one of your hands will be working out with a dumbbell.
Half-kneeling bicep curls – First, you should twist your hand with
a dumbbell, as you rise it up and then you can either put up arm by arm or
do it at the same time.
Teapot rows – So, we suggest that you take heavier dumbbell that
for previous exercises.
Diamond push-ups – You just need to put your hands really close
one another and then do push-ups.
Do these exercises and we hope you find it useful and effective. You
just need to follow the instructions in the pictures below every
exercise.
1. SIDE SHOULDER DUMBBELL RAISES
2. STANDING TWO-ARMED BENT OVER DUMBBELL ROWS
3. PULLOVER
4. DUMBBELL BENT-OVER LATERAL REAR DELT RAISES
5. PUSH-UPS
6. BENCH TRICEP DIPS
7. LYING CHEST FLY
8. KETTLEBELL SWINGS