10-Minute Upper-body Workout With Dumbbells For Women To Tone Arms
Many women don’t pay enough attention to their arms. The skin on them
tends to lose elasticity and sag, as well as excess fat can actively
accumulate here, especially if your figure is close to the “apple”
type.
In addition, the arms can ruin the appearance of your body, even if it is
quite slim and trim. Therefore, it is important to pay attention to them
during training. For women, exercises to tone arms with dumbbells will be
useful.
These exercises also involve the muscles of the back and abs. That is,
the entire upper body works.
EXERCISE 1
Lie on your back. Take dumbbells in your hands and lift them up, bending
your knees. Extend your arms out to the sides, bending your elbows, and
then return them to the starting position. Next, you need to take the
hands with dumbbells, put them behind your head, and then return to the
starting position. Do four sets of 16 times each.
EXERCISE 2
The side bar is one of the most effective exercises for working out the
arms. You need to put one hand on your forearm. Take a position where your
pelvis and body are parallel to the floor, and work on the weight, resting
your feet on the floor. The other arm with the dumbbell should alternately
go down and up. In total, for each arm, repeat the exercise at least a
total of 16 times.
EXERCISE 3
Circular rotations is a great way to work the muscles. Stand with your
feet shoulder-width apart and dumbbells in your hands. As you inhale, draw
as big a circle as possible with your straight arms in a forward
direction. As you exhale, do the same, but backwards. As you do this
exercise, you can also get up on your toes.
EXERCISE 4
This exercise works the triceps, biceps, and deltoids. Lie on the floor
or on a bench. Arms with dumbbells must move vertically, rising and
falling. Perform four sets, with at least 15 reps in each set.
EXCURSION 5
Works the biceps, legs and glutes. Stand up straight, feet shoulder-width
apart. Turn your feet outward at about 60 degrees. Perform a deep squat so
that not only the lower limbs but also the upper limbs with dumbbells are
bent. Complete three sets of at least 12 reps.
EXERCISE 6
This exercise works the biceps and deltoids. Dumbbells must be taken in
reverse grip (palms facing away from you). Place your feet shoulder-width
apart. Slowly bend your elbows, but do not move them apart. Rotating your
wrists, squeeze the dumbbells up in this way, and then put your hands down
again. It is recommended to do three sets of 12 times each.
EXERCISE 7
Works triceps and back muscles: rhomboids, trapezius, latissimus dorsi.
Bend legs, tilt body forward 60 degrees. Straighten your back, but so that
there is a small natural bend in the lower back. Pull dumbbells to
yourself, making sure that your shoulder blades are brought together in
the upper point. Do not move your elbows to the sides – let your hands be
pressed to the body. Three sets of 12 reps are recommended.
EXERCISE 8
Using this exercise you can pump up your triceps. Place your feet
shoulder width apart. Bend your arms at the elbows and take one dumbbell
each. Bend and unbend your arms, keeping your forearms vertical to the
floor. Perform three sets of 12 repetitions each.
So by doing these exercises regularly, you will be able both to burn
excess fat on your arms and to tighten them and to make them firmer and
more attractive.
The first thing you need to do is to choose the right weight of dumbbells
with which you will work. If you plan to work out at home, collapsible
designs are ideal. They allow you to adjust the weight, accordingly, you
can increase the load as needed.
If we talk about one-piece dumbbells, their optimal weight is at least
two kilograms. Small dumbbells weighing 0.5-1 kg are mostly more suitable
for group fitness classes, but at home they will not help to cope with
such a task as raising arms and achieving their relief. But you should not
use too big dumbbells either, because your goal is not to actively build
muscle mass. 2 kg or a little more is the best option.
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